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
Crossover symmetry or other shoulder mobility

Gymnastics Conditioning
Every 2 minutes for 6 Rounds
Choose one of the following:
A) 6 Ring Muscle-ups
B) 6 Bar Muscle-ups
C) 8 Chest-to-bar Pull-ups
D) 8 Strict Pull-ups
E) 12 Ring Rows
*Go unbroken if possible

Conditioning 21-15-9:
Wallballs (20/14)
Chest-to-bar Pull-ups
Thrusters (95/65#)
Box Jumps (24/20")
Kettlebell Swings (53/35#)

Extra Work
Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

*Programming modified from Ben Bergeron's CompTrain