Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)
8 Cal Row 65% → 75% → 85%
8 Ring Rows → Scap Pull-ups → Pull-ups
8 Push-ups → HR Push-ups → Burpees
8 Wall Ball Deadlift → Wall Ball G2OH → Wall Balls
8 Alt. Lunges → Alt. Cossack Squats → Air Squat
:30 Samson Stretch → Bootstrappers → Groiners

EMOM x 24 MINUTES
MIN 1 - Row for Cals
MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 - Hollow, Superman, or Plank Hold
MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 - 10 Wall Balls 10 KB Swings
MIN 6 - Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest...walk, breath, and recover.

FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child's Pose
2:00 Down Dog Pose