Strength
Gymnastics
3x
Ring support :10
Headstand/ Handstand hold :30
Kip 12-15
Metcon
5 rounds every 4 min
150m run
3 hang squat cleans 135/95
6 burpees over the bar
9 chest to bar pull up
Accessory
3 rounds
10 landmine row
10 single arm db bench press
20 sit up