Warm – Up:
4 Direction Bear Crawl

Dynamic Flex:
– Knee Hug
– A Skip x 2
– Walking Quad
– Butt Kick x 2
– Russian March
– Russian Skip x 2

GPP/ Strength Work: 18 min Alt. EMOM
1.) 15 Goblet Squat
2.) 10 Wtd. Glute Bridge
3.) 14 Pistols
4.) 5e Single Arm Ring Row
5.) 15 Yard Sled Drag/Push
6.) 40 sec. Plank

Plus (+)
1.) 6 Min EMOM: Split Jerk @ 80%
2.) 12 Min Alternating EMOM:
– 30 Sec. HS Hold
– 3-5 Russian Dip
– 10 GHD SitUps

WOD:
3 Rounds for Time:
– 20 Box Jumps
– 15 Burpees

Recovery:
– Fab Four
– Super Stretch