Warm up
3 min Row/Assault bike

2 rounds of

20 Passthrough
10 shoulder taps
20 pull apart
10+10 windmill
10 kickups

Gymnastics

E3MOM 27min for quality.

1. Pistol squat progressions

2. Rope climb progressions

3. Handstand, HSW, free handstand progression

If one or all movements are mastered, do one Max reps set. Then do one sets of 1/3 reps in each 3min. Rest as needed.