Gymnastics

Every 2 minutes, for 12 minutes (3 sets each), rotate through the following stations:
Rope Climb (1-4 Attempts)Technique Work
Freestanding Handstand Hold (Accumulating 90 Seconds )

Metcon

Three sets, for max reps/calories of:
2 Minutes of Rowing (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-UpsRest 2 minutes