Warm Up
3 rounds
1:00 Cardio
5-10 hr push ups
10 air squats
5 strict pull ups/ring row
:20 knee tuck hold

Metcon
EMOM 10 or 12
odd : Cardio @fast pace x 30 sec

even : wall ball shots 8-12 reps

Gymnastics
Every 30 sec for 10-15 times
burpee pull ups 2-3 reps OR rounds 1-6 JUST 4-6 BURPEES AND rounds 7-12 rounds 4-6 RING ROWS

Accessory Work
3 rounds
8-12 bicep curls (R/L)
8-12 tricep turns behind neck with single db
rest 1-2 min