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

WORKOUT OF THE DAY