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Warm Up:

Two sets of:
Assault Bike x 2 minutes @ 60/50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps
Banded lat pull downs in a hollow position x 15 reps- place the band on the rig and lay on the floor so that you have no slack in your band when your arms are at a full lockout overhead.  Pull band to hips while maintaining the hollow position.
Air chair swings x 5 reps

Banded hip flexor stretch x :30 each side
Unilateral adduction with a mini-band x 5-10 reps each side- band around the ankles- shallow squat and then kick the leg out to the side.  No knee cave in.
Deep squat progressions x 6-8 reps

12:00 EMOM
min 1- 3 back squats @ 65-70%
min 2- “X” bar or ring muscle ups or gymnastics skill- athlete’s choice
*X – max reps within the :45 of the minute

For Time
21 Thrusters 95/65    75/55
21 Pull ups
15 Hang squat cleans  95/62   75/55
15 Burpees over the bar
9 Squat snatch   95/65  75/55

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