Warm Up:2:00 bike or row 20 reps banded face pulls 10 reps ring rows 3-5 reps strict pull ups

5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands


Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

Primer: 9:00 EMOM

min 1: 30 seconds of pull ups/C2B/muscle ups

min 2: 30 seconds of step ups with light weight

min 3: 30 seconds of banded lat pulls

Clean Warm Up

3 sets of 3 reps high hang cleans @ 50%

3 sets of 3 reps hang cleans @60%

WOD 21-15-9

Hang power cleans 115/80 95/65 75/55

Box jump overs 24/20"