Gymnastics: 

3 Rounds (NFT): 

10x Archer Rows

10-20x Handstand Shoulder Taps (Freestanding if Possible)

 

WOD:

16AMRAP: 

100M Sandbag Run (70/50#)

16x Sandbag Step Up & Overs (70/50# – 24/20″)

8x Shoot Throughs (w/Push Up & Dip)