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Gymnastic, EMOTM 12min
A. Bar hang, L-hang (supinated chin above bar)
B. Plank, alt. leg lifts (alt. superman)
C. 60ft farmer carry, HAP
D. Hollow hold, rocks (dow)


Mobility, 2min each:
A. Toy Soldier march
B. Quad crawl
C. Banded hip hinge

2-3 Rounds:
300m row/run
10-15 R-KB swings
10 Plate squats w/ pause

Post-W/O Challenge:
4min squat therapy or happy baby pose


Deadlift (8,6,6,4,4,2,2 starting at 55%-85%+)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups,

Accessory: 4 sets
Hammer curls 10-15 per arm
Weighted Plank 30s on hands, 30s on forearms

Metcon (AMRAP - Rounds and Reps)
As many reps as possible in 10 minutes of:
10 Heavy Ball Slams or OH KB Swing 70/55 ( K2E, T2R or Toes-to-bars)
10 Bar-facing Burpees (BBJO 24/20)
Aim for a consistent pace, keep tension in the burpees and try to not slow down.

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