WARM UP – MOBILITY

Shoulder circles + Red band press/pull activations

Warm-up/tech: Empty bar – Push press, push jerk, split jerk

WOD A

3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK

Every 2 min x 5 sets: 3 push press, 2 push jerks, 1 split jerk

Start at a light-moderate weight and build to a heavy set without going to failure.

WOD B

EMOM x 24 (4 rounds of each):

1) 40s Doubleunders

2) 8-12 Kipping handstand push-ups

3) 40s Row Cals

4) 8-12 Ring or Bar dips

5) 40s Ski Cals

6) 8-12 Kipping pull-ups / C2B, or 4-6 strict / banded

The goal here is to work at a consistent pace and attain similar reps/cals each rounds.

Learn how hard you can push on the “cardio” and still maintain quality gymnastics sets.

Start on mins 1, 3, or 5 only; for larger classes, stagger a second heat 1 min behind.

ACCESSORY

3 rounds: rest as needed

6-8/side Alternating “top down” dumbbell bicep curls

6-8/side Alternating “top down” dumbbell shoulder press

6-8 “ATYT” with light plates or CS bands

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