Warm-up
Burpee breakdown
Shoulder mobility – use the pvc to stretch the pecs and anterior shoulder with the pull up beams as an anchor
Overhead band stretching for the lats
Warm up and go over skills with the coach
Gymnastics
EMOM10
Odd-1 Legless Rope Climb
Even- Best effort freestanding Handstand hold
Games Male- 2 Climbs or fat rope
Oly
Work up to a Max Weight for the Complex
1 Power Clean
1 Hang Squat Clean
WOD
15-10-6 reps for time of:
Thrusters (165 / 115 lb.)
Bar muscle-ups
Conditioning
1 Mile Run- Easy Pace