Strength 1:
1.) 2″ Deficit RDL: 3 x 8-10 (every 90 sec)

Gymnastic
12 min EMOM:
– 20 Banded Good Morning
– 8 – 10 Ring Push Ups
– 30 Russian Twist
– 10 Sec HS Hold + 20 sec Eccentric

WOD:
3 Rounds for time of:
12 Toes to bar
12 Push Jerks 135/95
12 Box Jumps (step down) 24″/20″

Rest 5:00

“SQT”
3 Rounds for time of:
10 Ground to Overhead 95/65
200yd Shuttle Run (Wall and back x 4)

Recovery:
– Roll out Lat/ T- Spine
– Childs Pose to Down Dog: 4 x 15/10 sec Each
– Fab Four