1) WARM-UP:

Stretch

Mobility: Band Lat stretch 2 x 15sec each, wall quad 2 x 15 sec each

2 Rounds:

10 x DB Strict Press

10 x AbMat Situps

10 x Step-ups

2) GYMNASTICS: EMOM 10

5 x HSPU (Rx+ DU x 20 + 5 Def. HSPU @4/2”, scaled Knee tucks x 3 + 2 knee tuck pause Kip HSPU)

3) CONDITIONING: 30 sec of work/30 sec of rest x 2 rounds

Assault Bike

Yoke Walk

Land Mine rotations

Jump Rope

Burpees

4) METCON: 3 RFT

10 x Single Arm DB Thruster @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

10 x T2B (Rx+ 15, scaled knee raises)

10 x Box Jumps @24/20 (Rx+ 30/24, scaled step-ups)