Gymnastics /mixed 

EMOM 12
1st - 2-4 BMU
2nd - 8 hang power clean
3rd - 15/10 cal row

Sport Practice 

3 RFT
30-20-10 AAB cals
10 C2B

Upper Accessory

3 sets for quality
(8/8) single arm DB press
(8/8) single arm DB row

Recovery Ride

10-15 minutes AAB at easy pace