Warm Up
2:00 light cardio
5 slow lower squats with a 5 second descend- push knees out + stay tall
20 abmat sit ups
take 30 seconds to a 1:00 for laying front rack stretch (take 3 good inhales and exhales)
https://www.youtube.com/watch?v=S9U0JGGNx9Y

1:30 light cardio
15 second hollow hold
5/side banded psoas march with a 5 second hold


Skill: gymnastics conditioning 9:00 EMOM
set one: 6 reps single leg TTB- or single leg knee raise
set two: 6 reps seated good mornings- light load on bar or empty https://www.youtube.com/watch?v=ZYGr_OmM-yw
set three: 8 reps V-ups


Barbell warm up-
5 front squats
5 front squats with a 2 second pause at the pocket position (right before you extend the hips)
5 front squats with a 2 second pause at the pocket + push press
5 thrusters- no pausing

WOD
"Hang in There"
Partner wod- one works, one hangs per minute- partner A is completing the 5 thrusters and the 5 burpees in the first minute. Partner B needs to stay hanging from the pull up bar the entire time partner A is working.

EMOM 20:00
5 thrusters 115/75 95/65 75/55
5 burpees
while your partner hangs from the bar