Warm Up
2:00 Cardio
3 sets of:
10 x push up T    https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises


Then...
tight shoulders mobility:   https://www.instagram.com/p/Bryyf_EgqgN/1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm T-spine extensions x 10-12
3️⃣Deep squat on wall pullovers x 10-12 - or sitting against wall for wall slides x 8
4️⃣Landmine press to overhead glide x 10-12


Skill: 10:00 EMOM
min 1: gymnastic skill
min 2: bicep curls with DBs x 8-10 reps each


**gymnastics skill can be time to work on drills like these:
1. Ring swings
2. Cast swing- https://www.youtube.com/watch?v=i7i9ymvsoR4&feature=youtu.be
3. Box jump up to full support on rings https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. Banded ring work on low rings- transitions and dip https://www.instagram.com/p/BpKyOShhuNW/
5. Banded bar muscle ups on racked barbell https://www.instagram.com/p/Bm95TYehkuP/

WOD- lighter weight on the barbell makes this a great wod to push each round.  Try unbroken sets.
14:00 AMRAP
10 power snatch 115/75 95/65 - nothing heavier
250m row
10 S2OH 115/75 95/65
8 burpees