Warm up
3 sets
10/8 cals bike or 8/6 cals row
5 inchworms
10 barbell deadlifts + 5 hang muscle cleans
15 DB rear delt flies- light load



Gymnastics Skills
3 sets
20-30 second handstand hold
8 x candlestick roll outs- roll up to two feet or to a pistol


Strength
hip thrusts
3 sets of 8 reps @75% your DL max


WOD
"Hot Air"
Every 4:00 for 5 sets
30 air squats
20/15 cal row
7 power cleans 115/85