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

Gymnastics Conditioning
5 Rounds for time:
5 Toes-to-bar
5 Chest-to-bar Pull-ups
5 Bar Muscle-ups
Rest 1:00 between sets
*10 min time cap

Conditioning
AMRAP 18:
80 Wallballs (20/14#)
60 Calorie Row
40 1-Arm DB/KB Snatch (70/50#)
20 Overhead Squat (135/95#)
10 Ring Muscle-ups

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

*Programming modified from Ben Bergeron's CompTrain