Lift: Bs 3sx5rm (last week so go heavy)
Gymnastics: 5sx5r (5-10 strict/kip/c2B:strict)

Wod: 5rft : 12 min cap
2/1 rope climbs / 7 pull-ups
10 dips / pushups
30 squats

Into:
1000 m row

Core buy out:
3sx :30-:45 sec L sit (DO IT!)