Warm Up

3 rounds
10 feet together squats5 Kang squats
5/side DB thrusters- light load
5 inchworms + push up

Mobility:  ankles + t-spine

A.  box or bench ankle stretch x 30 seconds each side
B.  deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.  Work through   4 sets of 10 seconds each side
C.  Thread the needle x 5 each side
D.  Single arm reaching x 5 each side
E.  Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link




Gymnastics skills

Complete this pyramid
1 push up
1 HSPU
2 push ups
2 HSPU
3,3, 4,4, 5,5 and feel free to move back done to 1s!

Rest 2:00-3:00
Complete 30 pistols (15 each side)

WOD
Strength Work
6 rounds of the following complex
6 single arm hang power cleans
6 single arm front squats
6 single arm front racked reverse lunge
complete one round on the right side, one round on the left side then rest 90 seconds