Warm-Up:
2 Rounds
– 10 Air Squat + Monster Walk (Band @ Knee)
– 250M Row

Dynamic Flex/ Activation:
– Sumo Squat to Stand
– Inchworm
– Standing Windmill
– Side Lying Adduction x 30
– Side Lying Abduction x 30
– Static Glute Bridge w/ leg Extension: 10E

Strength:
1.) Back Squat: 4 x 4 @ Max Effort for the day – Every 2 min
2.) Front Squat: 3 x 8 @ 65% – Every 1:15

Gymnastics
6 Min EMOM:
1a.) 8-10 Inverted Row w/ Barbell
1b.) 10-20 sec Hollow Hold

6 min EMOM:
2a.) 3 Seated Muscle Up Transition
2b.) 8 Hollow to Arch on Rings

Plus:
5 Rounds @ 80%
– 2E Turkish Get Ups
– 10 Shoot Through on Parallete
– 5 Farmers Carry Box Jump

WOD:
21 – 15 – 9
– KB Swing 70/53
– Push Ups
– Pull Ups

Accessory:
1.) Plate Front Raise: 3 x 10

Recovery:
– Banded Ham/ Hip
– Butterfly
– Super Stretch