Warm-Up:
2:00 Run, Ride, Row
– Banded Ham – 3 Foot Postions
– Banded Hip – Standing
– Scap Pull Up

Dynamic Flex :
– Super Lunge

Gymnastic Skill
1.) Ring Swings: 3 x 10 (every 90 sec) – Active shoulders, Arms Straight with scap pulled back and down, squeeze glute and quads, toes pointed
2.) Horizontal Hip Drive and Pull (Feet on Box): 3 x 10 (every 90 sec) – Quads, gluteus and core tight, Toes pointed, fire glute and drive hips up, pull rings to bottom of the rib cage
3.) Seated Banded Transitions: 3 x 5-10 – Arms Straight, look up to rings (head behind rings), Pull up and punch head through the window, Strict dip if possible

Strength:
Front Squat: 10 x 3 @ 60% – Every 90 sec.

WOD:
15-12-9
Power Clean @ 185/135
HSPU

Accessory:
– Banded Good Morning: 2 x 25

BONUS:
Vibe Plate Air Squat: 3 x 10

Recovery
– Banded Splits