Strength. Gymnastics
Wtd Strict pull up.
build to 3RM.

Scaled:
4 sets 3-5 reps BW Strict pull or Use lightest band as possible.

Conditioning.
17min Broken Amrap. 2min Work/60sec Rest. (Start where you finish).
21/16 Cal Row/Bike.
7/arm DB C&SJ.
14 BJO 24/20.

See whiteboard for RX/Scaled

Home workout

5rds
15 Ruck sack clean.
10 Push up to Down dog.
15 Ruck sake Push press.
200′ Shuttle run with Ruck sack (8 x 25′ Shuttles).