3 push jerk every minute for 10 minutes

For time:
1 wall walk
10 single jump
3 wall walks
30 single jump
6 wall walks
60 single jump
9 wall walks
90 single jump
15 wall walks
150 single jump
21 wall walks
210 single jump

Time cap: 15 min.

Front squat 3x3 + 1x1
10 min timecap

1 push press
10 single unders
3 push press
30 single unders
6 push press
60 single unders
9 push press
90 single unders
15 push press
150 single unders
21 push press
210 single unders

Normal warm up

Then pick 2 gymnastic weaknesses to work on
(E.g. pull-up, TTB, pistols, HSPU, handstand walk, rope climb) continue warming up for those movements

EMOM x 10
Min 1: 5-6 reps of weakness #1
Min 2: 5-6 reps of weakness # 2

Endurance WOD
For time:
200 lunges
100 cal row
150 DU
100 cal bike
200 air squats

*40:00 time cap

A: Snatch 8x2
B: Deadlift 3x3
C: Front squat 3x5

Banded Pushdowns with an underhand grip: 4 x 25. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1x10 warmup
4x5, 1x3 work
10x5 burnout

5 RFT
-5x ring dips
-5x KB overhead twist press per side
-10x sandbag backrack lunges

A)
Ring Strict Pull-ups
Accumulate 25 Reps. Rest as needed.
Option: Partner/Self Assisted Ring Pull-ups

B)
Strict Handstand Push-ups
Accumulate 25 reps. Rest as needed.
Option: Deficit, 0-3 pads, Box Pike, DB Z-Press