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

Strength

  1. E3MOMx9
    8 Strict Press @ 60% of 1 RM
  2. E3MOMx9
    3 Pausing Front Squat @ 60% of 1RM (5 sec)

Conditioning
EMOMx8:
Odd: 15/12 Cal Bike or Row
Even: 30 Sit-ups

Alternate Conditioning
"Open 17.2”

Extra Work
Gymnastics Conditioning
4 Rounds, NOT for time:
1:30 of Easy Rowing
9 Muscle-ups

Midline
3 Rounds, NOT for time:
1:00 Overhead DB Hold (50/35#)
:20 L-Sit

*Programming modified from Ben Bergeron's CompTrain