Gymnastic warm up: 10min amrap:
5/5 pistols(use scaling options)
30 sec hs hold,
LSit hold 30 sec in total(can break up if needed-scale to knee raise hold or normal hold)
Strength:
EMOM x 5 mins: pull ups x 4reps
rest 3 mins
EMOM x 5 mins dips x 4 reps
WOD
1min amrap wall balls
straight into 3min amrap
3 cleans
6 ttb
rest 2mins-repeat
