Workout of the Day
A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
For these, I cycled through trying freestanding Handstands and Pistols.

B.
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.
Unfortunately, for these I could only do 115, but I used this to cycle through the various exercises. At the end of these sets, I did 5 Burpees to finish, and in most cases I didn't finish up in the two-minute time cap.