Warm up
Run 1 mile
Mobilize
A) 12 min EMOM
Even: 5 back squats
Odd: 15 ghd sit-ups
At 12 minutes:
3 rounds
21 cal row
15 burpees
9 hang power cleans 225/155
B) gymnastics or up to 1 hour of gymnastics/gymnastics weakness work
Accessory
4 rounds NFT
30 hip ext
2/1 pegboard