warmup

       * 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

2. Movement Prep/Activation and Increasing Heart Rate

2-3 sets (8 mins max)

1 min row (30 sec easy/ 20 sec moderate/ 10 sec hard) OR run

5 Box Jump with step down (start with lower box and climb each round)

8 Single Leg Dumbbell RDL (each side)

3. Workout Prep

Build to 1 Box Jump at Workout Height

Build to 1 Power Snatch at Workout Weight

WOD Emom 24 min

Min 1 200m row /175 ski /200m run

Min 2 3 box-jumps high 40/30

Min 3 3 power snatch 155/105

Gymnastics

5 Sets

Every 1:30

4/3 Muscle Ups (Unbroken): 5 ctb pull-ups