Warm up wod

3 rounds for quality of movement

15 cal row

10 sots press

15 v-ups

16 alternative jumping lunges

1. E2mom x 6, 1 snatch pull +1 hang squat snatch + 1 squat snatch

60-65-70-75-80-80%

2. Gymnastics

Try one max rep set bar muscle ups, rest 2 min then

Emom 5 minutes 1/3 of max rep set

practice 20 min, ring muscle ups and handstand walk, focus on your weakness

3. Emom 28 min

1st min 15/10 cal row

2nd min 15 t2b

3rd min 50 du

4rth min 12 thrusters

Scale reps if necessary