MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

1 GYMNASTIC STRENGTH

A) 15min EMOM
1st – 7 Strict pull ups
2nd – 7 Strict Dips
3rd – 12 Tight hollow swings

B) Every 2mins x8 rounds
3 Pause banded muscle ups – tempo 5/5/5/5/5

C) “Regional Nate” 10 Rounds
4 Strict muscle ups
7 Strict Hand stand push ups
12 Kettlebell snatch 32/24kg

2 TEAM CONDITIONING

In teams of 2-3 people

A) 15min AMRAP relay
Run 200m
8 Thrusters 45/30kg
4 Burpees

B) 15min AMRAP relay
Run 200m
12 Thrusters 45/30kg
6 Burpees

C) 15min AMRAP relay
Run 220m
16 Thrusterss 45/30kg
8 Burpees