Warm Up
2 Rounds
5 Dynamic Air Squat
10 Glute Bridges
10 Single Arm Suitcase Dumbbell Deadlifts (each/light)
3 Inchworms with Double Push Up
-then barbell:
2 Rounds
3 Empty Bar Back Squats
3 Tempo Back Squats (3 sec down)

Workout Prep:
2 sets
5 Air Squats
2 Single Arm Devil Press (light)
-rest 30 seconds

Warm Up

Banded 7s
-into-
6:00 AMRAP
100m Easy Run
5 Half Kneeling Single Arm Dumbbell Shoulder Press (each)
5 Hand Release Push Ups
5 Single Arm Dumbbell Bench Press (each)

Workout Prep:
2 sets
100m Run (build in pace)
5 Bench Press (build in weight)
Rest :45

_{Warm Up}

_{7:00 AMRAP
10 Abmat Sit Ups
5 Scap Pull Ups
3 Jumping Pull Ups
5 Single Arm Ring Rows (each)
3 Up Downs to Bar}

_{Workout Prep:
1 Round:
4 GHD Sit-Ups (or V-Ups)
4 Chest to Bar
4 Burpee to Bar} 

_{Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)}

_{Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings}

_{Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)}

_{Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)}

 _{PB&J – FREEDOM (RX):
2 SETS
3 Rounds
15 GHDs (or V-Ups)
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)}

_{INDEPENDENCE:
2 SETS
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets}

_{Cool Down}

_{3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)}

_{1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.}