Gymnastics Volume 

AMRAP Strict HSPU
AMRAP Unbroken strict Pull ups
2 min rest
x 3 sets

DB Push Press

12 single arm DB Push press L
12 single arm DB Push press R
30 sec rest
10 Pendlay row
30 sec rest
x 3

Sport Interval

Every 2 mins
3 rounds of CINDY
x 6 sets

Core 

20 sec hollow rock
20 sec rest
20 sec hollow hold
20 sec rest
20 sec hollow hold with flutter kicks (10lb OH)
2 min rest
x 4 sets