Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Gymnastics Strength
EMOMx9*
Min 1: 6 Strict C2B Pull-ups
Min 2: 6 Kipping Pull-ups
Min 3: 6 Bar Muscle-ups
*The goal is to do each set unbroken

Conditioning
3 Rounds for time:
21/18 Cal Row
15 Pull-ups
9 Burpees

Extra Work
Bike Conditioning
3x 4:00 for average wattage
Rest 1:00 between sets

*Programming modified from Ben Bergeron's CompTrain