Gymnastics work to follow so warm up toincorporate movements

Strict gymnastic work

3 x max effort strict HSPU

can use 2 x ab mats max or off box

focus on strict and not kipping 

3 x max effort strict pull ups

can use bands but needs focus on strict

and not kipping movement to build strength

30-20-10
Thrusters 42.5/30kg

bar facing burpees