Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double or single unders + 5-10 hspu or 2-3 wall walks
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 pull ups or ring rows , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 db snatches , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 box jumps or step ups, go every 1 min