Gymnastics

Warmup

400m Row/Ski

3 rounds of:
- 30s Wist flow
- 10 Push up to down dog
- 10 Kneeling Shoulder Dislocates
- 1 Wall walk into 20-30s wall facing HSH

Strength

12min EMOM
1. HS Plate March/HSW/Freestanding
2. Knees to elbow / Leg Raises / Tuck Ups
3. HS Plate March/HSW/Freestanding
4. Hanging L-Sit hold

Wod Prep:
- 10 Airsquats
- 10 Squat Jumps
- 10 Step Ups
- 5 Box Jumps
- 5 High A-Jumps
- 5 Burpee Box Jump Over
- 10 Kipping Swings
- 5 Knee raises
- 5 leg raises u 90°
- 5 T2B

WOD

20min Amra
- 9 T2B
- 12 High A-Jumps
- 15 Cal Row
- 10m HSW/3 Wall Walks