Gymnastic capacity
Warm up after metcon
2 rounds
5 inch worm
5 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold

Every min for 10 minutes
4-6 strict hspu
perform these hspu that way you are able to do 8+ reps when fresh. (meaning scale if you have to)

Accessory Work
Emom 12
odd : 15 ghd sit ups / V-ups
even : 10-15 kipping/butterfly pull ups