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Movement Prep Review 1) Double KB Front Rack Step-ups: 3 x 6 ea. Rest 60s. 2) Deadbugs: 2 x 10. Rest 60s. Metcon 5 Rounds,

Strength/Skill EMOM x 12mins: ODD: 3 Power Cleans @75%. Reset one each rep. EVEN: 3 High Box Jumps, add height as needed. Metcon 7:00 to

Mobility Limber 11 Covers Mobilty   Strength/Skill Oly Skill EMOM *Pick 1 Olympic Variation and spend 5:00 warming it up and then perform EMOM 10

Mobility Movement Review/Warm-up Strength/Skill 2 Sets of going through metcon movements and getting a sweat going before starting.. Metcon For time: Run 1 mile 100

Mobility 5 roll-over to split stretch + 5 Lateral squats ea. leg + Roll Triceps with barbell in rack to open up front rack postition

Mobility Pec Stretch Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. 2 sets “   Strength/Skillwork Pick One Gymnastics Skill and Superset it

Lax Ball, 30s ea. spot – Pecs – Scapular – Triceps   Strength/Skill Speed Bench Press: 8 x 3 @50%, every 60s. Change grip every

Mobility Foam Roll x 10 passes each: Lats Thoracic Spine   Strength/Skill 1a)Turkish Get-ups: 3 x 3 ea. AHAP Rest 60s 1b) Reverse DB Lunges:

Squat Mobility 1) Pigeon Pose on a box: 1:00 ea. side 2) Wall Squats: 2 x 5 @3111 Strength/skill Front Squat: Up to a 1RM.