GYMNASTICS: 

12 min EMOM
1 – 8/8 Alt Seated DB Shoulder Press
2 – 20 Should Taps in Plank position
3 – :20/:30 sec Hollow Hold on Rings

METCON

10 min EMOM
100M Run.                                                                    @ 10-Min mark.                                                             40 Toes to Bar
30 Over Head Squat @ 135 lb / 95 lb
20 Muscle Up

Rx+: 155 lb / 105 lb