All:
Gymnastics:
A. Emom x 10 x 3-5 strict into 8-10 kipping; athlete choose heights , if any
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Conditioning:
A. Repeats
:30 hard bike (cal)
:30 t2b
:30 hard row
:30 heavy Russian kB swings
X 5; rest 4:30 between
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B. Row 2k @70%
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Becomplete:
1. jerk drives. Anywhere from 90-100% of your front squat for 5×5
2. 3 rds core, 20 ghd sit-ups , 15 v ups , 10 back etc
3. Crossover symmetry