Warm up

2 rounds
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation
10-15 air squats

Metcon
10 or 15 min easy pace air bike (5:00/10.00/15.00)
perform every 5:00 : 15-20s chin over bar hold + 25-30s hs hold + 35-40s wall sit hold

Gymnastic Skill
4 sets of : 30-40 sec double unders + 5-10 c2b pull ups or pull ups
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 ring push ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 ghd sit ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 weighted box step ups (single db on shoulder), go every 1 min

Accessory Work
2 sets
biceps and tricep work (12-15 reps)
rest as needed bwn sets
2 sets
kb/db side bents 12-15 per side + weighted russian twits x 40 reps (feet on the ground)
rest as needed bwn sets