Connectivity: In class:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X60 sec Chin/toes HS Hold

Extra credit:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

Barbell Cycling:

1) 4X3 Touch-and-go Power Snatch.

Notes: No pauses or resting on body to re-grip. Start at 70%-75%.

Competition:

1XME set@80% of 2-3RM from #1

Strength/Gymnastics:

2A) Back Squat 5X5@80%+ 2B) 4XME Ring Dips

Conditioning:

7 minute AMRAP:

15 Burpees 15 Toes-to-bar