Gymnastics Prep

2-3 sets
4 beat swings
3 kipping pull ups
3 butterfly pull ups

Gymnastics Skill

3 RFT
12/8 cal AAB
5 pull ups
5 C2B
5 T2B

Sport Practice

2 rounds for max reps
min 1 - strict HSPU
min 2 - DU
min 3 - Box step ups 24/20 (50/35 one DB)
min 4 - C2B
min 5 - rest

Row Sprint Intervals 

6 sets

8 DB thrusters 50/35
8 burpees over the rower
250m row sprint

rest 2min