1) WARM-UP:

Stretch

Mobility: 90/90’s x 10, band Lat Stretch 2 x 15 sec each

2 rounds:

10 x Good Mornings

10 x Ring Rows

2) GYMNASTICS: Alt. EMOM 15

Choice

Wt. Planks x 30 sec

Ring Dips x 8

3) METCON: For Time

3 Rounds:

1 x Deadlift @275/185 (Rx+ 315/225, scaled less than or equal to 250/165)

8 x Pull-ups (Rx+ C2B, scales band or jumping x 12)

10 x Alt. DB Snatch @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

—1 min rest—

3 Rounds:

3 x Deadlift @225/155 (Rx+ 275/185, scaled less than or equal to 185/125)

6 x C2B (Rx+ strict, scaled band or jumping x 12)

10 x Alt. DB Snatch @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

—1 min rest—

3 Rounds:

5 x Deadlift @185/125 (Rx+ 225/155, scaled 155/105 or less)

4 x BMU (Rx+ Ring MU, scaled C2B, band or jumping x 12)

10 x Alt. DB Snatch @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)