Tabata
Jump change lunges
20s work
10s rest
8 sets
Work all 20s all 8 sets

5 rounds for time
30 Russian swings  70/53
30 wallball   25/20

Gymnastic skills/midline

12min EMOM (Alternate each minute)
10 C2B
12 GHD Sit up (25 Ab-mat situp)

Rx+ 15 C2B
15 GHD w/ 12/10lb MB

5 Rounds for time:

30 Double unders
20 Toes to bar
10 1-arm DB Hang Clean and Jerk 50/35
(5 each arm)

4 sets of
Bottoms up KB press x 8
1 leg KB RDL x 8
Goblet sq hold x 1 min