Gymnastic Skill
Kipping pull-up
Handstand hold/walk
Muscle-up progression

WOD
30min Partner AMRAP
400m run/500m row
5 Pull-ups
10 Thrusters (96/65)
15 KBS (53/35)

While 1 partner runs, the other works at 5-10-15 cycle. Keep track of 5-10-15 rounds.

RX. 10 rounds +12 reps. Getting pull-ups down.