Back Squat

3x10 @ 75% for first set and build as possible - 5 min

Gymnastics Skill

Every 3 min x 4:
1 Strict RMU
100' shuttle run (25')
1 Strict RMU
100' shuttle run (25')

Sport Sprint

For Time:
20 Squat Snatch @ 165/115
150 DU
10 Squat Snatch @ 115/85

40 min MAF

50 Cal Row
2 Burpee RMU
50 Cal Bike
2 Burpee BMU

*formula for HR (https://philmaffetone.com/180-formula/)