Mobility 

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up/Gymnastics Skill:

15 min EMOM

  1. 12/8 Cal Row
  2. 3 Short and Tight Kip Swings + 3 Long Kip Swings + 9/5 Push Ups
  3. 12 Air Squats with a plate 15/10
  4. 12 Banded Pull Aparts
  5. 5 Ring Dips + 10 Sec Hold on Rings to support

 

Strength: Back Squats

67% x 6

77% x 1

72% x 5

82% x 1

77% x 4

87%x 1 

 

WOD: “Helen”

3 RFT:

400m run

21 American KB swings 53/35

12 Pull Ups

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