Strength
Back squat concentric
4 sets of 5 reps @ 70%

between sets complete
4 sets of 8/side half kneeling KB/DB press

Gymnastics training
6:00 EMOM
TTB x you pick #
be sure you can complete your number with rest on each minute

WOD
"Back Breaking"
 12:00 AMRAP
partners
one person rows 18/15 cals
other person farmer carries for max lengths (25' =1 rep) 53/35 KBs