Warm Up: 2 rounds 2 min row + 50 ft bear crawl + + 1x Burgener warm up ( snatch style) 5 scap pull up + 5 pull up

Gymnastic: 2 rounds

RX: 10 Kip Swings + 20 Alternating T2B + 10 kip swings + 20 Alternating T2B + L-SIT Hang until failure

Scale:10 Kip Swings + 20 Knee Raises + 10 kip swings + 20 Knee raises + Hollow hold to failure

WOD: 5 ROUNDS

RX: 25FT Front Rack Barbell lunge( pick load) + 10 HSPU – Cash our: 50 burpees

Scale: 25FT barbell lunge/ Db lunge ( pick load ) + seated db z press ( pick load) – Cash out: 50 burpees