Press

4 sets
4 reps right into 6-8 ring dips

rest 3 min

Gymnastics / mixed 

EMOM 15
1st - 1-3 strict HSPU + 4-7 kipping HSPU
2nd - 16/12 AAB cals
3rd - 8 tough pendlay rows

Sport Practice

AMRAP 8
4 BMU
5 sandbag cleans 150/100
60 DU

Row End

20 minutes for max meters