Warm-up
If able work up the back squat and DB Press and get right into the EMOM. Be done in time to hit to jump in for the class WOD. Gymnastics work can be done after.
Accessory- Scap Work
2×15
Bandy Pull-aparts
Pronated Ring Rows
Skill
Rope Climbs
WOD
5 Rounds
400m Run
10 Burpee Pull-ups
10 Pistols
2 Rope Climbs
Pick one of the following:
Strength Focus
EMOM16
ODD- Box Squat with chains – 3 Reps
Even- 5 Seated DB Strict
Press
Gymnastics Focus
EMOM 10 1 legless rope climb
Regional – Odd minutes
Open – use legs