Mobility
10 Boot Straps
10 Sumo Inchworms
10 Yoga Pushups

Warm-up 3 Rounds of:
5 Muscle Clean
5 Push Press
5 Front Squat
5 Lateral Box Step Up per side

Gymnastics Complex 10 Minute Skill AMRAP:
1 Toes to Bar
1 Pull-Up
1 Chest to Bar Pull-Up
1 Bar Muscle Up

Intent: We’re working on controlling our body as it moves through space. Perform all movements as a complex without coming off the bar. If successful, add one rep of each movement the next round. If you don’t have pull-ups yet, perform 2 mini complexes: a toes to bar (or hanging knee raise) + a kip swing, then a banded pull-up + a banded chest to bar attempt or a jumping pull-up + jumping chest to bar attempt.

Alternating On the Minute for 20 Minutes:

Odd Minutes – 10 Power Clean + Jerks
Even Minutes – 10 Back Rack Box Step Ups

RPE 6: Slightly uncomfortable, starting to breathe heavier

Intent: This workout combines a snappy technical movement with steady grunt work. Choose a light clean + jerk weight that allows you to practice efficient barbell cycling. Aim to complete 9 touch and go reps , and then take a short rest before clean + jerking the 10th rep and going straight into the step ups. Expect the step ups to be a challenge! They’ll take almost the full minute, but you should be able to regulate your breathing on the slow movement. Plant your entire foot on the box and try to drive only through the planted foot (rather than the foot that’s on the floor to assist) and keep your chest up. If a regular box is too high, consider stacking plates to step on.