OPEN GYM
OR
A1) 6-8 Dips (Bar or Ring) @21X1 Tempo, rest 1:00 x
A2) 10 Jumping AS right into a 30-45sec Wall sit hold
rest 90sec x 4 sets
B) 20 Minutes Steady Effort
400m run / 400m row
20 no push up burpee
100m Farmers Carry
20 v-ups / v-tucks / ABMSU
C) Gymnastics Skill Work
50ft Seal Walk
*every 10feet stop and perform 8 plank shoulder taps
rest as needed x 4-5 sets