1) WARM-UP:

Stretch

Mobility: Band front rack 2 x 15 sec, wall squats x 10

2 Rounds:

10 x Partner burpees

10 x Step ups

100m run

2) GYMNASTICS: Alt. EMOM 9

10 x Burpees + 10 x Pull-ups (Rx+ C2B, scaled band or jumping)

10/8 x Cal Row/Ski/AAB + 20’ Handstand Walk (Rx+ 30’, scaled lateral wall walk)

Rest

3) CONDITIONING: AMRAP 5

200m Run

10 x MB Slams @35/20 (Rx+ 50/35, scaled 25/15)

3) METCON:

EMOM 4:

3 x Power Clean @155/105 (Rx+ 185/125, scaled 145/100 or less)

6 x Single Arm DB Clean and Jerk @35/20 (Rx+ 50/35, scaled 30/15 or less)

12 x DB Step-ups @35/20 (Rx+ 50/35, scaled 30/15 or less)

—1 min rest—

EMOM 4:

2 x Power Clean @165/115 (Rx+ 205/145, scaled 155/105 or less)

4 x Single Arm DB Clean and Jerk @50/35 (Rx+ 70/50, scaled 45/30 or less)

8 x DB Step-ups @50/35 (Rx+ 70/50, scaled 45/30 or less)

—1 min rest—

EMOM 4:

1 x Power Clean @185/125 (Rx+ 225/155, scaled 165/115 or less)

2 x Single Arm DB Clean and Jerk @70/50 (Rx+ 90/70, scaled 50/35 or less)

4 x DB Step-ups @70/50 (Rx+ 90/70, scaled 50/35 or less)