Gymnastics Skills!

Gymnastics

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding hollow body to a superman without your hands or feet touching the floor)

Station 2 – Cossack Squats x 20 reps 

Station 3 –Handstand Walking x 45 seconds
(OR 45 second Nose-to-Wall Handstand Hold)

Metcon

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees Over the Barbell