Warm Up
200m run
15 KB swings
200m run
10/side KB press
200m run
10 slow goblet squats

Line Drills for Warm Up

1.inchworm with hollow position push up straddle inchworm- move weight mostly to shoulders and then toe tap or toe drag up to your hands https://www.youtube.com/watch?v=NScMw2uXBOc (this video shows the idea but I would like the legs wide in a straddle position and then either drag your feet to your hands or some will have to tap the toes as the move them back to the hands.)
2. bear walk- hide ears with arms
3. crab walk both directions
4. lunge with arms OH
5. Walk on toes/ heels



Gymnastics conditioning:
10x1 pull-up negative
:08 - :12sec (scale as needed)
When working negative you may get to the top however needed, including stepping. While descending though, keep hands on top, body hollow and elbows tight.


Mobility:
https://www.instagram.com/p/B1eecmkA5Wc/?utm_source=ig_web_copy_link

A. Lying on your back, jam your shoulder blades into the floor, lift arms with a slight angle overhead- thumbs pointing up. Shoulder blades stay pinned to the ground. 5-10 reps

B. Tuck your thumb into a fist and reach overhead again. 5-10 reps

C. If those two were easy, try palms facing up, straight arms overhead until hands reach the floor . Keep core braced and ribs down. 5-10 reps


skill: jerks- split or push

5-4-3-2-1
60%-65-70-75-80%


WOD
10:00 AMRAP
10 single arm KB thrusters (R) 53/35 35/26
6/4 strict pull ups (6-men/4-women) or tempo banded pull ups
10 single arm KB thrusters (L)
6/4 strict pull ups