Strength: 4 sets: every set in 3min.

Kneeling LandMine Press 10+10 (RPE-6.5)

Lu Raises 12 (RPE-5.5/6)

Metcon: Burpee Fran

21-15-9

BB Thrusters

Pull ups

Burpee over BB

Acc.Work: 2-3 sets:

Band. Triceps Ext. Max.reps

Band. Pull Down Max.reps

Gymnastics Class

Isometric Work
12 EMOM (20 on / 40 off)
Handstand Hold
Pull Up Hold
Hanging L-Sit Hold
Bottom Push Up Hold

4 Sets (3 min. On / 3 min. Off)
15 Narrow Pull Up
15 Russian Push Up
15 Toes to Bar
15 Air Squat
Rem. Time Max. Wall Walk