Warm Up
2 rounds of:
Row or Bike 250m
lateral box step ups x 5 each leg
squat press outs- with a light weight, squat and then press weight straight out in front and back, then stand up. repeat x 10
sumo inchworms x 5
crab walk x one length of the gym

Mobility- tight shoulders https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm T-spine extensions x 10-12
3️⃣Deep squat on wall pullovers x 10-12 - or sitting against wall for wall slides x 8
4️⃣Landmine press to overhead glide x 10-12

Skill: 8:00 EMOM
odd- gymnastics skill
even- sumo deadlift high pulls x 10 -start with a light load and build each round

WOD- this is a mix of endurance because the wod in total is longer, but you need to be able to keep moving quickly with the 2:00 window.

3 Rounds (18:00 total running time)
0:00- 2:00 running clock
300/250m row
remaining time is max reps hang squat cleans 115/75 95/65 75/55
2:00- 3:00 rest
3:00- 5:00
15/10 cals bike
remaining time is max reps HSPU- strict or kip or piked from a box or in the downward dog position
5:00- 6:00 Rest and start over