Gymnastics Prep

2-3 sets
10 scap pull ups
10 scap push ups
30s HS hold

Gymnastics Skill

E2MOM X5
50 DU
10-15 HSPU (sustainable UB set for 5 sets)

Sport Practice 

3 RFT
21 cal AAB
15 T2B
12 S2OH 135/95
9/6 BMU

Row sprint intervals

6 RFT
200m row
100m row @2:30/500 pace