Warmup
X2
200 m run
15 banded good morning
15 sit-ups
7 scap pull-ups
5 walkouts
Then .. 2 rds
20 sec
Handstand weight shifting
7 kip swings
Then ….
1 min
Puppy dog wall
1 min
Pigeon


You can pick body armour or gymnastics for todays first piece ….15 min cap.

Body armour
3 sets -15 weighted glute bridges
3sets -12 double kb /dB front rack box step ups
3 sets 9 strict toes to bar

-OR –

Gymnastics stamina
5 rds
250 m row
25 ft hsw
5 bmu
25 ft hsw

WOD 15 min amrap

60 double unders
30/21 cal row 20/15 bike
9 deadlifts 275/185