Warm Up:
500m Row

Activation/ Mobility:
– Walking Knee Hug
– ” ” Quad
– Russian March
– Super Lunge
– Reverse Lunge w/ Twist
– Inchworm

Olympic:
1.) Hang Clean + High Hang Clean: 5 x 2 + 1 – start at 50% and build

Gymnastic Skill:
9 Min Alternating EMOM:
– 30 sec. HS Hold
– 12 Pistols or 10 Ninja Rolls to Pistol
– 20 Sec. Double Unders

WOD:
5 set of (on a running clock):
– 1 minute: 10 KB Swing 70/53 + Max Effort Thrusters @ 95/65
– 1 minute rest

Finisher:
Strict/ Wtd Pull Ups: 2-3 x 5-10

Recovery:
– Fab Four
– Couch Stretch
– Wall Calf