Mobilize, then:
Gymnastics Skills Warm-Up
Every minute, on the minute, for 6 minutes:
Minute 1 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 2 – Strict Ring Pull-Ups x 4-8 reps
Minute 3 – Double Kettlebell Overhead Walk x 50′
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
Rest as needed
B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Toes-to-Bar
25 Thrusters
45 Double-Unders
65/45 lbs
C.
Three rounds, not for time:
10 GHD Sit-Ups
10 Dumbbell Renegade Rows*
(Renegade Rows = Row Left, Push-Up, Row Right