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Warm Up:
2 rounds of the following…
Lunge w/Twist
Walking Knee Hugs
Walking #4 stretch- grab knee, then ankle and pull in to body like the shape of a 4
High Knee
Running Buttkickers
Vertical Jumps x 8 reps

Banded pec stretch x :30 each side
Banded lat stretch x :30 each side
Wrist pulses x 10 reps
Barbell good mornings x 15 reps

Skill: Presses
3 sets of 5 reps Strict Press
3 sets of 3 reps Push Press
3 sets of 1 rep Push Jerk
build load across 9 sets
athlete chooses where to start weight

15:00 EMOM
odd mins- work on your most needed gymnastics skill
evens mins- Deadlift x 2-3 reps @70-80% 1 RM

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