Warm Up
3 Rounds
6 Hanging Scap Retractions
20’ Bear Crawl
6 Plank to Squat
20’ Crab Walk
Gymnastic Skill
EMOM 15 (5x each)
A) Handstand Hold
B) 5-8 Hinge Rows
C) 15 Hollow Rocks
Met Con
Prep (10 min)
3-5 Kip Swings+ 6 Step Ups+3 Jump to Ring Support
5 DB Push Press (light)+ :30 Bike
3-5 Kip Swings+ 6 Step Ups+3 Ring Dip Negatives
5 DB Push Press (moderate)+ :30 Bike
Work
3 Rounds
In 3 Minutes
Bike 21/15/9 Cals (Done under 1:30)
21 Pull Ups
Max Rep Toes to Bar in remaining time
Rest 3 Minutes
In 3 Minutes
15 Burpee Box Jump Overs
21 DB Push Press (M: 50/ W:35)
Max Rep Dips in remaining time (Ring/Bar/Box)
Rest 3 Minutes
Scoring: Total T2B and Dips
Mobility
1 Min Standing Pec Stretch/side
1 min OH Band Stretch/side
