L-sit
As many seconds as possible

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

2 sets of 30 reps unbroken: Do as many shoulder presses as you can, then switch to push press and then to push jerk/split jerk.

Skill work!

5 rounds for quality:
10 Hollow rocks
10 T2B
30s Plank

Rest after plank.

E3MOM

5x1 C&J , up to heavy

E2MOM

@ 80-85% 1RM

3set: 3@45%
3set: 3@55%
3set: 2@65%
3set: 2@75%
3set: 1@85%

8x

In 5 minutes:
Row 500m
15 Hand release push-ups
30 DU

2 minutes rest

3x6min AMRAP
(3min rest between)

A) 30 Double Unders
10 Wall Balls
5 Handstand Pushups

B) 10x10m Shuttle Run
10 Burpees
10 KB Swings 24/16kg

C) 5 Pullups
10 Pushups
15 Squats

EMOM 12 min - Gymnastics practise, alternating minutes

4-9 HSPU
45'' Double-unders
4-9 Chest-to-bar pull-ups (scale to pull-ups etc.)