Warm Up
300m run/row/bike
2 rounds:

Prone Y,T, W's x 10 reps each https://www.youtube.com/watch?v=DREKi2KYkOU&index=11&
slow to fast goblet squats x 10
TGU x 2 each side

Mobility:
5 each side Bear rolls https://www.youtube.com/watch?v=hDwTZFZ7kI8
10 x foam roll up the wall https://www.youtube.com/watch?v=rfLd0x2xyQM
10 x shoulder taps with a 1-2 second pause

Skill: 10:00 EMOM
min 1: gymnastics skill of choice
min 2: static hold of choice- wall sits, L-sit, sumo squat, hollow hold, shoulder extensions, holds on rings or bar

WOD
For Time
400m run
15 thrusters 95/65 75/55 65/45
400m run
12 thrusters 135/95 95/65 75/55
400m run
9 thrusters 155/105 135/95 95/65
400m run
6 thrusters 175/115 155/105 105/75