Warm-up

2:00 bike, row, ski

then,

3 Sets:

10 OH plate sit-ups
10 KB deadlifts
:15 Squat hold

Strength/Skill

10 Minutes to work on gymnastics skills of your choice

WOD

20 Minute AMRAP:

5 Toes-to-bar
10 KBS 53/35
15 Air Squats