PreClass: 1:00 on Vibe Plate

Warm-Up:
Ankle Walk 4 Direction
150m Row + Hurdle Mobility x 2

Gymnastic Prep/ PreHab: 3 Rounds
– 10 Band Pull Aparts
– 10 W
– 10 Dislocates (O/U)
– 10 sec. Ring Dip Hold
– 10 Sec. Ring Row Hold
– 20 Sec BB Shoulder (German Shoulder Stretch)

Skill: 12 Min Alt. EMOM
-3 Ring Swing + 3 Ring Swing w/ Hip Pop/Pull
-3 Floor Kip
-3 Kipping Ring Dip
OR
-1-2 Muscle Up (strict if Possible)

MetCon: 13 Min AMRAP
– 15 Box Jump
– 30 Wall Ball
– 15 Cal Air Assault/ Row (Alternate Rounds)

Recovery:
– Pec Minor on Box
– Smash Quad/ Couch Stretch
– Super Stretch

BONUS: Ring Dips: 3 x 10