Movement Prep:

  • T-Spine w/Ball or Roller
  • Banded Hip Floss

Warm-up:

  • 3 Rounds of Sampson Complex
  • Partner Med-Ball Toss
  • 20 Partner Med-Ball Cluster Burpees

Skill: 10 Min Practice High Skill Gymnastics Movement (HSPU, Rope Climb, Muscle-ups, Pistols etc.)

Conditioning:

7 Rounds for time

  • 7 Power Cleans (95/65)
  • 7 Thrusters (95/65)
  • 7 Burpees Over Bar

*Main Site WOD 11/3/15

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