1) WARM-UP:
Stretch
Mobility: Band Lat stretch 2 x 15 sec, Iron cross x 10
2 Rounds:
200m run or 10 cals
10 x AbMat Situps
5 x Broad Jumps
2) GYMNASTICS: Alt. EMOM 10
Ring MU x 2 (Rx+ 100m run + 3 RMU, scaled ring transition x 2 + 2 dips)
Hollow Rocks x 30 sec (Rx+ weighted, scaled hold)
3) CONDITIONING: 10 min
Run: 800m run, rest 1 min, repeat
Row: 500/400m row, rest 1 min, repeat
AAB: 30/30 x 4, rest 1 min, 2 rounds
4) METCON: Partner Workout
EMOM 12:
10 x Syn Wt. AbMat Sit-ups @20/14 (Rx+ GHDSU, scaled 14/10 or no Wt.)
5 x Power Snatch @95/65 (Rx+ 135/95, scaled less than or equal to 75/55)
*alt rounds with partner
5 x Overhead squat @95/65 (Rx+ 135/95, scaled less than or equal to 75/55)
*alt. rounds with partner