Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Back Squat
Every 2 minutes for 6 rounds
5 @ 78%
1 @ 83%
5 @ 78%
1 @ 86%
5 @ 78%
1 @ 89%

Conditioning
3Rounds for time:
20 Calorie Row
16 Thrusters (95/65#)
20 Bar Facing Burpees
17 Toes-to-bar

Extra Work
Gymnastics Conditioning
Choose one of the following:
A. 6 sets of 6 unbroken muscle-ups
B. 7 sets of 5 unbroken muscle-ups
C. 8 sets of 4 unbroken muscle-ups
D. 9 sets of 3 unbroken muscle-ups
Rest as needed between sets

Hang Snatch - from mid-thigh 3 @ 60%
3 @ 65%
3x3 @ 70%

Snatch Pull
4x3 @ 105%

*Programming modified from Ben Bergeron's CompTrain