STRENGTH
EMOM for 10 Min
2 Squat Snatch
Gymnastics Focus
3 x 3 Wall Climbs
3 x 10 Supinated Ring Rows
CONDITIONING
10 Min AMRAP
300 Ft Shuttle Run (down and back x 3)
15 KB Swings (53/35)
8 Burpees Over the KB
Scaled Version: Russian KB Swings, Traditional Burpees
Foundations Version: 300Ft Shuttle Walk, 10 Sit Ups, 6 Plank Up Downs (burpee no push up)
At Home Version: 50 Mountain Climbers, 25 Sit Ups , 10 Burpees
CORE/MOBILITY
1 Min Upward Dog
1 Min Butterfly