Warm-up:
Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump
Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift
MetCon:
2-4 Rounds:
1. Conditioning: (Pick One)
400m Run
500m Row
2. Gymnastic: (Use 95% of Above)
3. Strength: (Use 95% of Above)
Gymnastic:
Pullup
BWx3 @9 RPE
Repetition Effort:
Reverse Lunge
145×2 @9 RPE (each leg)
MetCon:
1 Round
400m Run @8.6 MPH
2 Pullup
2 Reverse Lunge @135#