Warm Up:
3 min Jump Rope- DU's
2 Rounds: 
5 Pull ups
10 Push Ups
15 Air squats 

Mob: Banded Oly Wall Squat
Banded Shoulder Distraction  

Skill:
15 min Gymnastic Practice
DNB Handstand Walk/ 5-10 wall walks/ :45 Handstand Hold
3X6-8 Ring Dips, P Bar Dips
3X4-6 Ring or Bar Muscle Ups/ Muscle Up Transitions/ False grip rows

WOD
For time 5-4-3-2-1
Front squat @ 85% 1RM
Strict HSPU
Box jump (24/30”)
Rope climb

*Scale 65% 1RM Front squat
Seated OH DB Press
Box step Ups
Rope get ups

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