If you are not coming WOD on Saturday complete the Back squats. Otherwise, complete core and gymnastics work.

Weightlifting
Back Squat (3RM)
Take 10 minutes to work up to a 3RM.

Gymnastics
3x30s Hollow Holds
3x30s Superman Holds
3x30s Front Scale
3x30s Side Scale
3x30s V-Sit Drill
3×10 V-Ups
3x30s Ring Support Holds
3x30s L-Sit Holds
3x30s Hand Stand Holds