Warm-up

2:00 bike, row, ski

3 Sets:

10 Halo squats
20 Banded pull-aprts
10 Single DB shoulder press/arm

Strength/Skill

10 Minutes to work on gymnastics skills of your choice

WOD

5 Sets, not for time:

10 Double DB deadlifts
10 KB goblet squats
1-3 Rope climbs or rope pulls
5 Strict HSPU or seated DB press