Thursday. Open gym 9-12

E.M.O.M. for 10 rounds or 40 Minutes

Minute 1:   5-10 Handstand push ups

Minute 2:   5-10 Pull ups

Minute 3:   30-50 double unders

Minute 4:   10 Burpees

This is a great day to work on skills. The first 3 movements have a range of reps depending on what you want/need to work on. If you struggle with those movements, keep the reps low but work on getting those movements. If you don't have Hspu, try getting upside down, or doing a few hspu with a few plates. If you don't have pull ups, try a smaller band, or work on kipping. If you don't have double unders, practice for a portion of that minute. If you have them but not consistent with them, aim for fewer reps, but getting more efficient with them. You should be getting at least 10-15 seconds rest each minute, so adjust accordingly. 

Same goes if you have the movements, challenge yourself! Do deficit or strict Hspu, or weighted, strict pull ups, or work on butterfly,  lots of options. It is up to you to get out of your comfort zone on these movements.