Gymnastics is optional. If you do it don’t feel the need to do the warm up.
Warm up:
6x
Chill Run 200m +5 strict + 5 kipping hspu
Mobilize
A) Clean and Push Press to 1 rm for the day. Then 12 reps for quality at 80%
B) is 12 k row from yesterday if you didn’t do it. If you did;
15 min Amrap
25/20 cal row
25 wallballs 20/14
C) 21 min
7x
0-2 min
15 Burpee box jumps 30/24
2-3
15 hspu