1) WARM-UP:

Stretch

Mobility: Band Hip Flexor 2 x 15 sec each

2 Rounds:

5 x Pushups

7 x Ring Rows

9 x AbMat Situps

2) GYMNASTICS: Alt. EMOM 15

Choice

L-Sit Hold x 10 sec/20sec rest x 2

Plate Hold x 30 sec

3) METCON: For Time

500/400m Row Buy-In (400/320m Ski or 30/24 Cal AAB)

5 Rounds:

12 x T2B (scaled Knee Raises)

6/4 x Rope Climbs (Rx+ legless, scaled rope pulls)

12 x Ring Pushups (scaled regular or knee pushups)

500/400m Row Buy-Out (400/320m Ski or 30/24 Cal AAB)