Strength:
Every 2:30 for 6 sets (15min):
5 Dual DB/KB Z-Press
20 Hollow Rocks

Metcon:
For time:
27-21-15-9-3 reps of:
Hang Squat Cleans (#40/30)
Pullups

Gymnastics:
‏Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU

‏Strength-20 min Emom:
‏Min 1- 3 Arch Pull/ 6 False Grip Ring Row
‏Min 2- 2 Dragon Flags
‏Min 3- 10 Reverse Bicep Curl
‏Min 4- Max Push Up(Floor/Box)
‏Min 5- Rest

Endurance:
For time:
Run 1000m into:

"Cindy"
20min AMRAP of:
5 Pullups
10 Pushups
15 Air-Squats

Into: Run 1000m