Warm Up
3 rounds:

100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups



Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



warm up for gymnastics
https://www.instagram.com/p/BzxDXIeA6wD/


Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell

4. banded bar muscle up transition drill


WOD
20:00 EMOM
min 1- 12 alternating DB snatch 50/35 35/20
min 2- 15/12 bike cals
min 3- max reps bar muscle up/ C2B pull ups/ ring rows in 30 seconds
min 4- 50 DUs or 100 singles


Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min