GROUP WARMUP
2 sets –
:30 ski-erg
:15 passive bar hang
:15 plank
10 PVC liftoffs
10 each leg tempo split squat

GYMNASTIC BODY PREP AND STRENGTH
4 rounds NOT FOR TIME:
15/12 calorie Ski-erg
6 lean away ring pull-ups 
www.youtube.com/watch?v=wtohxjjdQzw
10 paralette push-ups with cross body shoulder tap
:20 handstand hold (modify: plank)

4 rounds not for time:
:15 hollow body hold directly into 10 hollow body rocks
5 high amplitude arch to hollow/TTB
6 V-ups on sliders

MOBILITY
2:00 seated straddle
:45 passive bar hang