Warm Up
250m row or bike
10 push up shoulder taps- in a push up position with hips and core tight, lift one hand to the opposite shoulder and tap with a 1-2 second hold
10 standing PVC pass thrus
10 (5 each side) single arm high pull with a KB- light
200m row or bike
10 each side shoulder taps with no pause
10 Cuban presses with PVC https://vimeo.com/151076664
10 ring rows

Mobility: https://www.instagram.com/p/BsRVoRnFkuX/

1. Hip Flexor and T Spine in Kneeling over Ball- or just lay over the ball if you can't kneel
2️⃣Jefferson Curl Toes Elevated x 10 slow and controlled reps with PVC
3️⃣Elbows Blocks Shoulder flexion and external rotation x 45 second hold
4️⃣Pec Stretch in internal rotation x 30 second hold each side

Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/

Do 1 set x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supinated clamshells

6. Seated abduction

Skill: front squats
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%

WOD- this is a wod for skill work with fabulous form instead of high intensity. The point with no time is to try the unbroken sets because you can rest in between. This is also a wod to push the gymnastics while under duress.

3 Rounds- not timed
1-2 or 3-5 Unbroken gymnastics choice
10 Unbroken thrusters 135/95 115/75 95/65 75/55
1-2 or 3-5 Unbroken gymnastics choice
Rest as needed between rounds

1-2 reps can be a more difficult skill such as strict pull ups or muscle ups
Gymnastics choice doesn't have to be the same