-50/40 cal row
-40 single arm kettlebell thrusters https://www.youtube.com/watch?v=gu7kSJCss1M *
-30 no push-up burpees https://www.youtube.com/watch?v=2r2YKyTssns
*single arm thrusters up to 50/35 lb. Kb. Switch hands every 10 reps.
Then
Gymnastics strength/stability
-2 x :20 high plank hold https://www.youtube.com/watch?v=ukw9i_wBLcQ
https://www.youtube.com/watch?v=9PKChU9Ozs8
-2 x :20 ring support hold * https://www.youtube.com/watch?v=-4IF7z6A71s
-20 strict ring dips (accumulated). Singles are fine
*Keep elbows straight and glue arms to hips. If the top of the ring dip is too difficult set rings at approximately knee height and work to turn them out on high plank hold
Then
WOD 3= wellness = GB single leg squat
Class goal is Preparatory Element 8
Work: speed skater squat 5 x 5 reps each side