Movement Prep/Activation:
2:00 Machine
-into-
8:00 AMRAP
10 Banded Pull Aparts
5 Dynamic Squat Stretch
3 Front Squats with empty bar
3 Push Press with empty bar
3 Thrusters with empty bar
6 Ring Rows or 3–5 Pull Ups

Workout Prep:
2 Sets
3 Thrusters (build in weight)
3 Chest to Bar Pull Ups
-rest :60-

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Level 1:
12 minute EMOM of:
Minute 1: 5-8 Arch to Hollow on Bar with Legs together
Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing – focus on perfect positions without a double sway)
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute

Level 2:
12 minute EMOM of:
Minute 1: 5-8 Toes to Bar (or Knee Raises)
Minute 2: 8-15 Arch to Knee Raises
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute

Level 3:
3 sets of:
15 second L-Sit on Parallettes
rest 30 seconds
60 second AMRAP of Toes to Bar
Rest 2:15 minutes between sets (start next rounds at minute 4 and 8)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1-3 minutes of Calf Foam Roll

2 Sets
1:00 Frog Stretch
*1:00 rest between each set.