Gymnastics Prep

2 X HS kickup + 10 shoulder taps
rest 1min
then,
3 sets
10-15' HS walk to wall + 3 strict HSPU,
rest 30sec

Fatigue Gymnastics + Cyclical

3 sets
12/8 cal AAB @moderate pace
20 DU
3-6 strict HSPU + 3-6 kipping HSPU
12/8 cal AAB
20 DU
7-10 strict pull ups
rest 3:30

Push Press

EMOM 8
2 reps, starting at 65% of best push press and building

Sport Practice 

"Trust fall"
for time
5-4-3-2-1 ring MU
25-20-15-10-5 wall balls 20/14

Row Endurance

For time
25cals + 3 rope climbs
rest 2min
50cals + 2 rope climbs
rest 2 min
75cals
rest 2 min
50cals + 2 rope climbs
rest 2 min
25cals + 3 rope climbs