Gymnastics

4 RNFT
10 deficit ring rows (if you go unbroken, add weight vest)
10 Strict T2B
100 DU in 2 sets or less

Strength

Front Squat/Back Squat (4x7/13 @ 65% - 70%)

Front squat rack immediately unrack and back squat

Metcon

row
rest 3 min
metcon
rest 3 min
row

Metcon (Time)

1000m Row
3:50 cap for guys
4:15 cap for girls

Metcon (Time)

5 Rounds for Time

7 Power Snatches
12 OHS
15 Bar Facing Burpees

R1 - 75#/55#
R2 - 95#/65#
R3 - 115#/85#
R4 - 135#/95#
R5 - 155#/105#

Metcon (Time)

1000m Row
3:50 cap for guys
4:15 cap for girls

Accessory Work

4 RNFT
10 Barbell Good Mornings 20%, 25%, 30%, 35% of Back Squat
10 Weighted/Banded Glute Bridges
10 unbroken seated military press DB/KB

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