Warm-Up:
– 500m Row – No Strap
2 sets:
– Bird Dog
– Empty Can Raise

Dynamic Flex:
– Floor Mobility Series
– 3-5 Burpee Pull Up

Gymnastic Skill:
1.) Ring Swings: 3 x 10 – Every 90 sec
2.) Horizontal Hip Drive: 3 x 10
3.) Seated Banded Transitions: 3 x 5-8

Strength:
10 Min to find a heavy 3 Deadlift

WOD:
15-12-9
– Ring Dips
– KBS @ 70/53
– Box Jumps @ 30″/24″

Bonus: Vibe Plat Push Ups: 3 x 10

Recovery:
– Banded Ham
– Pec Minor on Box/ in Rig
– KB Hip Adductor Smash