Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Gymnastics Conditioning
15 min Handstand Push-up technique crash course
E2MOM x 8 minutes
5, 10, or 15 Kipping HSPU

Barbell Conditioning
EMOMx8:
Odd: 4 Snatches (155/105#)
Even: 7 Overhead Squats (155/105#)

Extra Work
Row Conditioning
3 sets of: 5x200m, :20 rest
Rest 1:00 between sets

Conditioning
5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees

*Programming modified from Ben Bergeron's CompTrain