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

Mobility: 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

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