Gymnastic Complex
On the 3 minutes x 3 rounds
1 Bar Muscle-up
2 Toes-to-bar
3 Chest-to-bar Pull-ups
2 Toes-to-bar
1 Bar Muscle-up

Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest-to-bar Pull-ups
50 Double Unders

Extra Work
Deadlift
4 Sets of 15 Unbroken Deadlifts (225/155)
* Rest as little as needed between rounds

*Programming modified from Ben Bergeron’s CompTrain