Gymnastics biased...

Warm-up/Skill
5 x 3 Strict HSPU
+
3 x 5 Kipping HSPU



Strength
Deadlift 5 x 5
65-70-75-80-85%
+
30 Back extentions


WOD
(a)
7 Min of weight vest "Cindy"

rest minimum 5 minutes
than

(b)
7 Min "Cindy"- no vest