WOD

3 RFT
100 Double Unders
10 Burpee Bar Muscle Ups or Burpee + Challenging Jumping Pull Up

Gymnastics

Push Up Progression #6
With a partner
AMRAP 3 Minutes
Total reps Dumbbell Push Ups

Mobility/Recovery

2 minute seated forward fold
2 minute recovery bike
2 minute frog pose
2 minute recovery ski

QuickFit

AMRAP 10
5-10-15-20-25-etc
Calorie Bike
Kettlebell Swings

Core
4 rounds
10 Strict Straight Leg Sit Ups
10 Frog Kicks
:30 Plank Hold