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

Conditioning
EMOMx18
Min 1: 18/15 Calorie Row
Min 2: 10 Deadlifts (315/215#)
Min 3: 50 Double Unders

Gymnastics Conditioning
EMOMx10
Odd: 10 Handstand Push-ups
Even: 15 Wallballs (20/14#)

Extra Work
Midline
3 Super Sets of:
20 Med Ball GHDSU (20/14#)
20 Snatch Grip Weighted Hip Extensions

*Programming modified from Ben Bergeron's CompTrain