Movement Prep:
2 Rounds of...

  • 45 sec. Contralateral Dead Bug
  • 15 sec. Rest
  • 45 sec. Alternating Plank Reaches
  • 15 sec. Rest

Warm-up:
Every 2 Min...

  • 12 Cossack Squats
  • 12 Good Mornings
  • 12 Push-ups
  • 12 Overhead Squats

Jump rope for remainder of each 2 minutes

Strength:
5-5-3-3-1-1-1 Hang Squat Clean

Conditioning:
12-9-6

  • Thrusters (135/95)
  • Bar Muscle-ups

12 Min Cap

Scaled:
15-12-9

  • Light Thruster
  • Ring Row
  • Ring Dip