PERFORMANCE/FITNESS
A. Gymnastics Skill Work x 15 minutes
Choose 2 Movements (1 from Each Column) of following Options and cycle through 2-3 sets
Pulling
  1. Rope Climb
    1. Legs or Legless
  2. PegBoard
  3. Kipping MU, CTB Pullup or Pullup
Pushing
  1. Handstand Walk
  2. Handstand Pushup
    1. Strict or Kipping
  3. Dip
    1. Strict or Kipping
B. “Stamina”
8 Hang Power Clean 155/105# **Scale up to 175/115 if can do smooth & ub** 
3 minute Assault Bike (45/35 is goal)
Rest 1 minute x 3 sets
-rest 4 minutes –
12 Dumbbell Front Squat 50/35# per hand
3 minute Row for meters (850/750 is goal)
Rest 1 minute x 3 sets
C. Decompression x 1-2/side
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