1. Warm up

2. Skill

15 Minutes to work on a Gymnastic skill of choice

3. WOD

08:00 CFE

Buy-in

Run 1000m and at the turn of every minute - 10 air squats

Rest 5 Minutes, then

Row 2000m

At the beginning of minute 1 do 1 KB Swing

At the beginning of minute 2 do 2 KB swing and continute to increase by 1 KB swing until either 2k is achieved or there isn't enought time to complete the KB swings in the allotted time

09:00 CF

Tabata something else

Pull-up

Push up

sit up

squat

1 minute rest between sets

4. Mobility