Gymnastics
3x
Scap pull up x5
Support shrugs x 5
EMOMx6
Even: hand stand hold :20
Odd: active false grip hold :20
Metcon
AMRAPx12
5 hand stand push up
10 chest to bar
15 wall ball
Accessory
3 rounds
30 hollow rocks
8 half kneeling bottoms up press
15 zottman curl