Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges



Gymnastics skills
6:00 continuous work
20 lat pull downs
10 scap pull ups
5 pull up negatives

Strength
bench press
5-4-3-2-1
working up to your 90%


WOD
"Someday"
3:00 AMRAP
Row 15/12 cals
21 push jerks 115/75
max reps sit ups
rest 1:00

3:00 AMRAP
Row 15/12 cals
15 push jerks 135/95
max reps sit ups
rest 1:00

3:00 AMRAP
Row 15/12 cals
9 push jerks 155/105
max reps sit ups