MOBILITY

Ankles
Hips
Thoracic
Wrists

CONDITIONING

10min AMRAP
8 Kettle bell snatch left
8 Kettle bell snatch right
15 Box jumps

A) 16/12kg – 24/20″
B) 24/16kg – 24/20″
C) 32/24kg –  30/20″

GYMNASTICS

10min EMOM
1st – 6 Strict pull ups – add weight as neccessary
2nd – 10 Strict press/hand stand push ups – add deficit as neccessary
Rest 2mins then
10min EMOM
1st – 12 Chest to bar pull ups
2nd – 12 Push press/Kipping hand stand push ups – add deficit as neccessary

OPTIONAL EXTRAS

Programmed work or

3 Rounds
30m Sled push
20 Ball slams 12/9kg