Warm-up
3 sets
20 Banded Good Mornings
5 Windmills Each Arm
25′ Forward Bear Crawl
25′ Backward Bear Crawl
5 Push-ups
Gymnastics
8 min EMOM
2-4 Wall Walks or 25′-50′ HS Walk
Handstand Walk – 8×25-50′
Metcon
3 RFT
20 ALT DB Snatch (50/35)(Rx+70/50)
12 Ring Push-ups (Rx+ 45# plate deficit Strict HSPU)
*12 min cap
