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Warm-up
5 min Foam roll/Lax ball on shoulders,
7-way shoulder stretch,
Ankle stretch,
All-four hip rotations,
Dynamic soleus stretch,
Squat hip rotations
Gymnastics
10 min:
Muscle up and handstand push-up practice
WOD
EMOM x8
Even: 3-5 Handstand pushups
Odd: 8-12 Toes to bar
Emom x8
Even: 3-5 Bar Muscle-ups,
Odd: 20s Front plank
Emom x8
Even: 10 Pistols, alternating
Odd: 3-5 Ring muscle ups

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