Warm Up: 2x 8 burpees, 14 split jumps, 8 ring rows, 4 jump squats; 1 x 10 arm circles ea, 10 leg kicks ea
Mobility: choose according to skill you are working on--ankles, shoulder, hips, back
Skill Focus: Your Choice!
Athlete chooses 2 gymnastic-based weaknesses, then in a 20 minute EMOM, performs weakness #1 on even minutes, and weakness #2 on the odd minutes. No more than 6 reps per minute, focus on efficiency and form.
WOD:
3 rounds for time
200m run
24 box jumps 24/20
12 chest-to-bar pull-ups
6 alternating pistols (3 per leg)
*if athlete cannot perform pistols, may use bands/rings for assistance
