A: Pick on of the below

Paused Front Squat (3 second pause in bottom; 4 x 3; rest 2:30)
Or
Overhead Squat (4 x 3 @Tempo 32×2; rest 2:30)

B:6 Rounds; 2 minutes work; 1 minute rest for max reps;

Rd. 1 – Burpees
Rd. 2 – Assault Calories
Rd. 3 – Thrusters 42.5/30kg
Rd. 4 – Rope climbs
Rd. 5 – KB Swings 24/16kg
Rd. 6 – Row Calories

Gymnastics

A: 4 Rounds for time

15m Handstand Walk
15 DB Push Press @ 22.5/15kg

* Regress handstand walks too 3-5 wall walks or just 5-10 standing walk outs.

B: Ring Dip kipping skill practice then:

10:00 EMOM Ring Dips

C1: Dumbbell Bicep Curls (3 x 10; rest 1:00)
C2: Standing Dumbbell Overhead Tricep Extension (3 x 10; rest 1:30)

D:Hanging leg raises or hanging Around the worlds

4 x 10-15
or
4 x 6-8 each way