Floor Press

8 reps 2 sec pause at floor
90 sec rest
x 4 sets

Gymnastics Volume

2 rounds
5/3 BMU
25ft Handstand walk
2 min rest
x 3 sets

EMOM / For Time

9 min EMOM
1st 250m row
2nd 10 T2B
3rd 10 burpees

immediatly into
Start on the 9 min mark

3 rounds for time
250m row
10 T2B
10 burpees

EZ Effort 

25 min
20 cal row
20 walking lunges
45 sec plank hold
20 cal air bike
20 alternating step ups
100ft single arm front rack carry L 70/55
100ft single arm front rack carry R 70/55