Double under progression
1 x max unbroken set*
followed by EMOM7
40-50% from the max unbroken set
*If you did thisany previous time you can use the unbroken set from there if you didn't get some many reps this time.
BMU / C2B / Pull-up progressions
Do one max effort unbroken set of the movement you choose.
After that 5 x 50% reps of the max effort every 1,5 minutes.
If you can't do bodyweight pull-ups yet, use the time for strength practicing pull-ups with a suitable scaling (the coach will give you options).
Gymnastics
3 rounds not for time
10 Lat push downs
10-20 Gymnastics swim
10+10 Kneeling pallof press
