-Warm Up-

3x


250  meter Row

10 Shoulder Openers

10 Banded good mornings

10 Overhead Squats

10 V ups


-Gymnastics Skill Work-

6 sets of 

The MU Technique Triplet

Or

The Swinging MU Transition

-WOD-


30-25-20-15-10


Russian KB Swings 70/53

Abmat Sit-ups