Gymnastics strength
EMOMx9
Min 1: tempo supinated pull up/ring row
Min 2: L hold
Min 3: seal walk
Metcon
6 rounds
1 rope climb
5 Strict handstand push up
25 foot Double Kb walking lunge 70/53
Accessory
3 rounds
6 Single arm kb floor press
6 lateral single kb box step up
10-12 zottman curl