1) WARM-UP:

Stretch

Mobility: Band lat stretch 2 x 15 sec, infant squats x 10

3 rounds:

5 x barbell thrusters

10 x AbMat Situps

2) GYMNASTICS: EMOM 10

3 x HSPU + 3 x Strict Pull-ups (Rx+ deficit or weighted vest, scaled modified or DB Strict press/band)

3) CONDITIONING: 40 sec of work/ 20 sec of rest x 3 at each station

Sprints (15 yd zone)

Row

Jump Rope

4) METCON:

EMOM 4:

6 x Thrusters @95/65 (Rx+ 135/95, scaled less than or equal to 75/55)

12 x Russian Swings @70/53 (Rx+ 90/70, scaled less than or equal to 53/35)

—1 min rest—

EMOM 4:

4 x Thrusters @115/75 (Rx+ 155/105, scaled less than or equal to 95/65)

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