All Levels:

A) 5x5 Backsquats 75%of 1RM 

For time:

50 DU

30 Burpee Pull Ups

20 HSPU

10 m Handstand Walk

50 DU

Gymnastics:

A. TTB Progressions

B. 5 Sets of:

B1. 15 Scap Push ups with full protraction, Rest 30-60sec.

B2. 5-8 (Advanced: Arching) Active Hangs with 3sec. Top Position hold, Rest 30-60sec.

B3. 30(15/15) Russian Twist 2,5/1,25kg with upright upper body, rest 30-60sec.