Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Front Squat
Every 2 minutes or 6 rounds
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

Conditioning
7 Rounds for time:
9 Power Snatch (95/65#)
15 Wallballs (20/14#)
21 Double-unders

Extra Work
Conditioning 0.5 miles on Assault Bike
21 Overhead Squats (135/95#)
0.5 miles on Assault Bike
15 Overhead Squats (165/115#)
0.5 miles on Assault Bike
9 Overhead Squats (195/135#)

Gymnastics Conditioning
"Strict JT"
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

*Programming modified from Ben Bergeron's CompTrain