Warm Up:
Long Lap/ 500m Row
3 Rounds :20 sec L-sit hold
10 Controlled kip swings
:20 crow pose
12 8-10 GHD sit up

Mob: 3X's d. dog- up dog- d.dog - low lunge/side

Strength
Gymnastics Practice 15 min:
3X 5 controlled Kip swings + 5 TTB or K2E (work on kip movemment)
3X8 candle sticks - pistol progression
3 X ME handstand hold - attempts

WOD
30 Snatches 135/95
OTM 5 Burpees
135/95

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