Gymnastics

10min EMOM
1. 30sec Handstand Push-ups
2. Max(-1) Strict Chin-ups [chest to bar if possible]

Conditioning

15min EMOM
1. 12-18/9-15 Calorie Row
2. 10-15/7-12 Calorie Assault Bike
3. 20/20sec Forearm Side Plank