-Warm Up-


Mobility 

 

thoracic spine  

lats

shoulders  


Then


2 rounds


8 beat swings rings/bar

5 banded kneeling scap pulls

5 Single arm DB press

8 heavy Russian swings


-Strength-


Gymnastics

 

EMOTM 10


Gymnastics goat Work

choose 1 to work on 


Pulling options:


1.) 40sec. of strict pull-ups/ hanging from bar

2.) 2 rope climbs

3.) 3-5 Muscle Ups Ring/Bar

4.) 5 Weighted Pull-Ups




-WOD-


For Time: 18 minute cap


40-30-20-10

Front Squats 95/65

10 American KB Swings 70/53

40-30-20-10

Push Press 95/65

10 American KB Swings 70/53



Round 1:

40 front squats, 10 KB Swings, 40 push press, 10 KB Swings


Round 2:

30 front squats, 10 KB Swings, 30 push press, 10 KB Swings... and so on...