Warm up
500M row or 2 min on Airdyne Watts above 200
Then
5 rounds
5-7 Ring rows
10 Pushups work form Elbows and tight core
Tripod holds x 10 sec or HSPU holds x 15 sec
Then
3 rounds
10 OHS with bar
10 Wall squats

15 minutes to work Gymnastics pick one or two skills to work on.
Pistols
Muscle up work seated on green band

WOD
TABATA TIME!!!! 20 second of work then 10 second of rest for 4 rounds.
Squat
sit-up
pushup
Flutter Kicks