1) WARM-UP:

Stretch

Mobility: 90/90’s x 10 each, Wall Quad 2 x 15 sec

2 Rounds:

15 sec Handstand Hold

30 sec Plank

45 sec Wall Sit

2) GYMNASTICS: Alt. EMOM 16

200m Run

6 x T2B + 20’ Handstand Walk (Rx+ 8 + 30’, scaled knee raises and/or lateral wall walk or plank walk)

2 x Rope Climbs (Rx+ legless, scaled 4 x Rope Pulls)

Rest

3) METCON: 3 Rds

AMRAP 3:

4 x HSPU (Rx+ Deficit @4/2”, scaled modified or DB Strict Press)

5 x Burpee Pull-ups (Rx+ C2B, scaled jumping)

6 x Front Squat @135/95 (Rx+ 165/115, scaled 125/85 or less)

AMREP 1:

Max Calorie Row, Ski or AAB