Mobility
2 min Shoulder Extension
2 min Shoulder Flexion
2 min Jefferson Curl
2 min Calf raises

Preparation
5 Roll Back to Stand
10 Scap. Pull-ups
15 Hollow Rocks
3 sets

Gymnastic Strength
EMOM 20
Min 1 – 3-5 Pull-up + 3 sec hold
Min 2 – 10 Box Jump Overs
Min 3 – 3-5 HSPU + 3 sec hold
Min 4 – 10 Pistols
Min 5 – 3-5 Dips + 3 sec hold

*Pull-up/HSPU/Dips – First 10 minutes is strict and static as written, second 10 minutes is with 30 sec of kipping variants if appropriate.