GENERAL WARMUP
EMOM for 6 min:
Min 1: 10 Buttkicks + 5 high squat jumps + 10 buttkicks
Min 2: 15s/15s Copenhagen plank hold
Min 3: 5/5 Cossack squats

MOBILITY
30s/30s Scorpion hold

SPECIFIC WARMUP
AMRAP for 3 min:
10/10 Shoulder touches in push-up position
10 plank up-and-downs
5 Inch worms

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GYMNASTICS – FULL EQUIPMENT
Box muscle-up transition
3 Sets X 8-10 reps

GYMNASTICS – PARTIAL EQUIPMENT
Dips on a counter corner
3 Sets X 8-10 reps

GYMNASTICS – @ HOME
E(30s)OM FOR 5 min:
3-5 Explosive push-ups

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METCON – FULL EQUIPMENT
5 Rounds:
5 Power cleans @ 185/135
60 Double-unders
5 Bar muscle-ups

METCON – PARTIAL EQUIPMENT
5 Rounds:
5/5 DB Burpee single arm clean @ 50/35
60 Double-unders
10 Strict chest-to-bar pull-ups

METCON – @ HOME
E(4)MOM for 20 min:
30-20-10
Ground-to-shoulder
Single leg hops
Pike-ups

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