2sDay

Group Warm up
Line Drills or 15 minutes hoover Ball

Gymnastics:
3 sets of 5 Swings on Rings
https://youtu.be/oEZesLqT4SI

Metcon
3 Rounds for time: 15 Empty Bar Single arm dumbbell push press, left arm (You may use a DB if you need) 20 Abmat Situps 15 Empty Bar Single arm dumbbell push press, right arm 20 Abmat Situps

Then

3 Rounds
20 double unders
10 box jumps