Gymnastics
3x
Scap pull up x5
Support shrugs x 5
EMOMx6
Even: Negative HSPU 5-7 seconds x3
Odd: Ring pull up 5 sec hold x3
Metcon
every 5 minutes for 20
500m row
50 double unders
15 pull ups or 6 muscle ups
Accessory
3 rounds
8 Single arm kb floor press
10 landmine twist
12 zottman curl