Warm-Up:
3 Rounds
Empty Can Raise x 10
10 Air Squat
7 Ring Row
3 Push Ups

Dynamic Flex:
Super Lunge
Reverse Lunge w/ Twist
Inverted Toe Touch Fwd/ Bwd
Russian Skip

Strength:
1.) Banded (green or blue) RDL: 4 x 6 as heavy as possible. – Every 2:00

Gymnastics:
15 Min EMOM:
1.) 5 Pike (feet on box) Push Up
2.) 20 sec. Eccentric Handstand
3.) 6 Back Extension

WOD:
3 x 3 Min AMRAP:
– 15 Cal Row
– 15 Wall Balls
– Max Effort HSPU in remaining time
Rest 1:30 after each set

Recovery
– 2 min jog/ride
– Banded Ham/ Hip
– Wall Calf
– Banded 360 Shoulder