Warm Up:3:00 easy on the bike or row

Band Assisted Hip Flexor Stretch x 30 seconds per side Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction


One set of: Shoulder Circles x 10 each direction Prone Plank Hold x 30 seconds Scap Push-Ups x 10 reps Rest 30 seconds Push-Ups x 10 reps KB Windmills x 5 reps per side Turkish Get-Ups x 3 reps per side


warm up for specific gymnastics movement you will use in the wod

1. cast swings, rings swings, pop swings

2. toe tap swings, knees to bar with the toe tap swings, air chair swings

3. lat activation on ring rows, lat activation on bar, hollow/arch bar swings,

4. pistol progressions

5. handstand kick ups, wall walks, wall slides, thigh taps, hspu, handstand walks or holds


Warm up with a barbell for the 1 rep of heavy for the wod


20:00 EMOM

every minute complete 1 rep of a heavy barbell movement + 1-5 gymnastics movements of choice

you can split up the gymnastics in sets if you have more then one to work on