Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility
Skill Work
GYMNASTICS:
HS Progression
9 min emom
3rds 40/20
hs hold
hs negtives
hspu
Benchmark:
Diane
21-15-9
Deadlift
hspu
