Gymnastics Prep

2-3 sets
4 beat swings
3 kipping pull ups
3 butterfly pull ups

Gymnastics Vol / MIxed 

EMOM 8
odd - 15 Russian KBS 70/53
even - 6-10 strict HSPU

Sport Practice 

3 RFT
10 pull ups
10 front squat 95/65
10 S2OH 95/65

Row Sprint

500m for time