Week 1. Gymnastics.
3 sets
A1. 3 WTD Wide grip strict pull up.
Rest 90sec.
A2. 5 WTD Strict ring dip (No rings sub with Deficit push up). Rest 90sec.

Conditioning.
20min Amrap.
30/21 Cal (Bike/Row) or 400m Run.
2rds
5 Hspu. Add deficit if possible.
7 V up.
9 CTB.

Home workout.
Strength
3 sets 10-20 Push up. If possible elevate feet.
Rest 2min.

Conditioning.
20min Amrap.
400m Run or 200′ Shuttle run (8 x 25′).
2rds
5 Hspu. Scale to Push up to down dog, Piked push up. Pike off box.
7 V up/Tuck up/Sit up.
9 Bent over rows (Use barbell, dumbbell, kettlebell or ruck sack).