Gymnastic conditioning - EMOM 3RDS
chin over bar hold (chin up version)
10-20 shoulder taps (in handstand hold, can scale to a box version.)
10-20 hollow rocks.
Then choose A or B
Practise the movement, if you are good at it do 4x max reps
B - Close grip bench press
Met Con - 2 rds for Time
50 Down ups
10 Box Jumps
(every min stop and do 5 kb swings (American) before continuing .