Connectivity: 1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

Competition:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, 5 Strict toes-to-bar. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

Barbell Cycling:

1) 4X5 Touch-and-go Power Snatch. No pauses or resting on body to re-grip. Start at 50%. Light, perfect, fast. Straps may be used.

Strength/Gymnastics:

2A) 4XME Ring Dips 2B) Back Squat 3X10@60-65%***

***Notes: Back squats are timed sets, AFAP. Find a rhythm and stick to it. No pausing between reps.

Conditioning:

3) EMOM for ten minutes:

10 Burpees + ME Double-unders