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

Overhead Squat
Every 2 min for 3 rounds
2 @ 60%
2 @ 65%
2 @ 70%

—4 min to change load and warm up—

Back Squat
Every 2 min for 3 rounds
3 @ 65%

Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

Extra Work
Gymnastics Conditioning
For time:
50 Strict C2B Pull-ups

*Programming modified from Ben Bergeron's CompTrain