Functional Fitness

Warm up:

5 min AMRAP:
20 sec Skipping
3 Inch worms
6 Ring rows with a 2 sec hold in the top position
9 Kang squats

Gymnastics:

Option 1 - Gymnastics Skill Development - Pull-up:
For quality:
1. 3 x 10 Kip swings
2. 5 x 5 Kipping pull-up rhythm drill
3. 5 x 1 Kipping pull-up from the top
4. 5 x 3-5 Kipping pull-up with hold
5. 3 x 3-5 Kipping pull-ups

Gymnastics:
Members who are proficient with kipping pull-ups can work on butterfly pull-ups instead:
3-5 Negative Butterfly pull ups
2 x 5-10 Butterfly circles
2 x 10 Butterfly rhythm drill
1 to 5 Butterfly pull-ups

Option 2 - Gymnastics strength
12 min EMOM:
Min 1: 6-8 Strict pull-ups / Banded / Weighted
Min 2: 10 Box HSPU
Min 3: 8-10 V-ups / Tuck ups + 20-30 sec Hollow hold / Tucked hold

WOD prep: With a light KB
10 KB RDL
10 Russian KB Swings
2 min DU practice
15 DU
8 Russian KB Swings
3-5 Pull-ups

WOD:

20 min AMRAP:
30 DU / 50 SU
15 Russian KB Swings 1 x 24/16kg
10 Pull-ups / Jumping / C2B
Accessory:
3 Rounds for quality:
60 sec Wall L-sit
5+5 Windmills with a 3 sec pause in the bottom position