Warm Up: Two sets of: Assault Bike x 2 minutes @ 60/50 RPM Med Ball Hamstring Curls x 15 reps Push-Ups x 15 reps Banded lat pull downs in a hollow position x 15 reps- place the band on the rig and lay on the floor so that you have no slack in your band when your arms are at a full lockout overhead.  Pull band to hips while maintaining the hollow position. Air chair swings x 5 reps

Mobility Banded hip flexor stretch x :30 each side Unilateral adduction with a mini-band x 5-10 reps each side- band around the ankles- shallow squat and then kick the leg out to the side.  No knee cave in. Deep squat progressions x 6-8 reps

Primer: 12:00 EMOM min 1- 3 back squats @ 65-70% min 2- "X" bar or ring muscle ups or gymnastics skill- athlete's choice *X - max reps within the :45 of the minute

WOD For Time 21 Thrusters 95/65    75/55 21 Pull ups 15 Hang squat cleans  95/62   75/55 15 Burpees over the bar 9 Squat snatch   95/65  75/55 9 TTB