Warm-up:
Run/Row/Ski 400 Meters then...
3 Rounds:

  • 10 Hollow Rocks
  • 10 Supermans
  • 10 Air Squats
  • 3 Wall Walks

Then...Run/Row/Ski 400 Meters

Mobility:
2 Rounds of...

  • 30 Sec. German Hang
  • 30 Sec. Good Mornings
  • 30 Sec. Passive Hang
  • 30 Sec. Soldier March

Skill:
10 Minutes of Ring Work

  • Base of Support
  • L-Sits
  • Inverted Hangs
  • Skin-the-cats

Workout:

  • 10 Rounds
  • 10 Push-Ups
  • 10 Deadlifts (135/95)

Scaled:
7 Rounds of 7 with elevated P.U. and light D.L.