Strength:
Deadlift
15min build up to heavy 5-reps

Metcon:
AMRAP in 20min of:
20 HSPU
40 Pullups
60 Lunges

Gymnastics:
Skill- Skin The Cat & Bridge Progression

Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 15 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring Dips/ Banded

Endurance:
AMRAP in 35min of the ladder:
8-10-12-14... +2
Box Jump Overs
Run 200m
Wallballs (#10/6)
Row 250/200m