squat session 26 x 3 @75% ( positioning ) 

  gymnastics work
complete 3 sets of max effort

3 sets of max effort strict hspu
if less that 3 then kipping

if less than 7 then strict into kip for 7

WOD
7 min amrap

5 t 2bar
10 x burpees

3 thrusters 60/40kg

rest 2 mins and repeat below

7 min amrap

10 sit ups

7 get ups

5 thrusters 40/25kg