WOD (S):
EMOM 30
1: 12-10 cal bike/ski/row
2: 15 KBS 24/16
3: 10 pull ups
4: 20 sit ups
5: rest

10 min AMRAP
50 DUs
3 bar MUs
20 air sqauts

Gymnastics test
1 x ME strict pull ups
1 x ME kipping pull ups

1 x ME strict HSPU
1 x ME kipping HSPU

Scaled:
3 x 5 negative pull ups
3 x 5 banded pull ups

1 x ME wide push ups
1 x ME narrow push ups

Ring Muscle up Progression

For time:
100 Sit-ups
100 Back extensions

9-7-5
C2B
Bodyweight deadlift
Burpee over bar

Metcon:
For time
20 wall balls
20 push ups
20 thrusters 40/30
20 push ups
20 wall balls

Push jerk
Build up as long as you reach 80% of 1RM
Then
Drop down to 75% and do 5 x 2 rest 1 min between the sets

WOD (S):
150 DU
800m run
10 rounds of Cindy

Pistol squat

-heel touch on a box
-pistol on a box
-full pistol squat

3rds for practise

20 alternating pistol squats
10m HS walk / Shoulder taps (20/side)
30 hollow rocks
30 arch rocks

-no bad reps, focus what you are doing.