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

Active Recovery/Conditioning
5 Rounds, NOT for time
21 Calorie Bike
15 Wallballs (20/14)
9 Deadlifts (185/135)

Barbell Conditioning
For Time:
10 Thrusters (115/85#)
Change weights
8 Thrusters (135/95#)
Change weights
6 Thrusters (155/110#)
Change weights
4 Thrusters (175/125#)
Change weights
2 Thrusters (195/135#)

Extra Work
Gymnastics Conditioning 18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
9 Strict HSPU
Rest :15 rest
6 Strict HSPU

*Programming modified from Ben Bergeron's CompTrain