Warm up
3 sets.
8/side Quadruped T-spine rotations.
https://youtu.be/7s-JA47jiE4

8 Table tops.
https://youtu.be/n4Fn8SGQ-zY

5 Inch worm w/t push up.
https://youtu.be/Zhoax7NjRyI

Gymnastics (Final week).
3 sets 5 Shspu (Add deficit if possible). Scale: ROM. Negative. Pike off box.
Rest 2.30min b/t sets.
Or practice headstand/handstand holds or Kicking up to handstand hold.

Conditioning.
A. 4min Amrap.
12/8 Cal.
8 No push up Target burpee.
12/18 Cal.
4 Strict pull up (Any style of grip).

Rest 2min.

B. 6mim Amrap of above.

Rest 2min.

C. 8min Amrap of above.

Pick a pace in each Amrap that is sustainable.
Aim to keep same Cal/hour in each Amrap.