1) WARM-UP:

Stretch

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

2 Rounds:

10 x Air Squats

10 x Pushups

30 sec plank

2) GYMNASTICS: EMOM 10

7 x Burpees + 1 x Rope Climbs (Rx+ 8 x Burpees, 2 x legless, scaled 2 x rope pulls, 5 burpees if needed)

3) METCON: For Time

40-30-20-10

Wall Balls @20/14 (Rx+ 30/20, scaled 14/10)

AbMat Situps (Rx+ GHDSU)