Strength

5 x 5 Tempo Front squats 5:3:X:1

CFO Class

Gymnastics Stamina

On 2mins x 10mins for reps:

Max strict toes to bar
Max kipping toes to bar

MetCon

On 5mins x 15mins of:

21/15 cal row
9 Power cleans 155/105lbs
12 Front squats 155/105lbs
15 Box jump overs 30/24″

Accessory

Posterior Chain Protocol 3

6 sets:

6 Glute/Ham raises
8 Deficit Deadlifts 4″
12 BB Gute bridges