Warm-up
Partner up
10 box jumps then 10 plank-ups
15 hug a twinkies
Switch
20 push-ups with the feet on the box
10 hip extensions + 10 back extensions
-Stretch the shoulders
-Couch stretch
Gymnastics
EMOM10
Odd- ME Strict HSPUs
Even- ME Parallette or Plated deficit kipping HSPUs
-If you cannot do strict use bands.
-If you cannot complete deficit try regular kipping
Strength
EMOM10
1 Front Squat @ 90% of max
WOD
10 Rounds
3 Deadlifts
6 Burpee Box Jumps (full stand)
Games 345,225
Regional 315,205
Open 275,185