1) WARM-UP:

Stretch

Mobility: PVC Ankle mobility x 10 each

3 rounds: on command with coach

2 - position high pull x 4 (experienced: panda pull)

Slow Power Snatch x 4 (experienced: squat snatch)

Overhead Squat x 4 (experienced: snatch balance)

2) GYMNASTICS: Alt. EMOM 12

*continued progression of the 2 movements you chose. Phase I Day 1-4, or Phase II Day 1-4

Strict Pull-ups x 5

Strict HSPU x 5

Strict T2B x 5 (Phase II Kip T2B x12)

Alt. Pistols x 14

3) CONDITIONING: 5 min

3 min Row/Ski/AAB @ moderate effort

—1 min rest—

1 min Row/Ski/AAB Max Effort

4) METCON: Double Partner “Brian”

6 RFT":

5 x Rope Climbs (Rx+ legless, Scaled rope pulls)

25 x Back Squat @185/125 (Rx+ 225, Scaled less than or equal to 155/105)