Gymnastics Skill Work:

Every 1 min for 10 mins, alternating between:
L-Sit Hold, 20 secs
Wall Facing Handstand Hold, 20 secs
Metcon:
5 rounds, 1 min per station, for reps:
Wall Ball, 20/14 lbs
Rest 30 secs
Double Under
Rest 30 secs
Machine Calories (Row, Bike)
Rest 30 secs
Then:
Seated Dumbbell Clean
15-15-15
Use the heaviest weight you can for each set.
Rest 1 min between sets.