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

Front Squat
10 minutes to work to a heavy single
Rest 3 minutes, then 85% of HS
Rest 3 minutes, then 90% of HS

Conditioning
21-15-9:
Alternating DB/KB Snatch (50/35)
Chest-to-bar Pull-ups

Extra Work
Gymnastics Conditioning
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets

Snatch
Work to a heavy single, then 85% of HS; 90% of HS

*Programming modified from Ben Bergeron's CompTrain