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Gymnastics:
Warm Ups
Stretching by way of Rogue Uprights & Low Pull Up Bar
Seated Chest Opener
Seated DBL Hambstring & Wrist

3 Rounds
5 Pull Ups
5 Parallette Push Ups
00:30 Posterior Chain Stretch or Mash (for Achilles (brief)
3 Rounds
5 Ring Hinge Row
1 Eccentric HSPU
5 GHD Back Ext
3 Rounds
5 Elevated Ring Row
10 Elevated #25 Crunch
5 Kung Fu RVS Lunge

DB Kickbacks #15*8*4 (w some DIFFICULT Ext Rotation)

Lat Stretch (Vertical)