Warm Up
2 rounds
2 min cardio machine
5+5 squat strech
10 scapula rolls + 10s hanging
10 walking lunges + strech
:30 Plank Hold

Gymnastic Holds
3 rounds
15-25s Handstand/Wall walk Hold
15-25s Chin Over Bar Hold
15-25s Knee Tuck hold on rings / bwn boxes
15-25s Single leg Wall sit hold R/L or 30-45 wall sit hold

rest 30s bwn movements and 2-3 min after full round.

Gymnastic Metcon
emom 16
1) Strict Chin ups x 4-6 reps or Negative Chin ups x 2-3 reps
2) Push Ups / weighted push ups x 8-12 reps
3) Abmat Sit Ups x 12-18 reps
4) Air Squats x 16-24 reps