A) Complete 5 rounds for quality:

A1) 15 sec Power Plank

A2) Single Arm DB bench press x5/side

A3) 5 banded hinge pulls 

A4) BB Deadlift x5

B) 5 min Amrap of:

Burpee Box jumps 24/20 

Make sure you keep moving all the time, no rest!

17.30 Gymnastics

A. 5 Sets of:

A1. 5 Strict Pull Ups with FULL retraction(or Ring Rows)

A2. 5 Pseudo Planche Push Ups

B. 5 Sets of:

B1. 5 Strict Pull Ups

B2. 5 Bulgarian Ring Dips

C. For quality:

100 V-Ups