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

Gymnastics Strength
EMOMx10
5 Strict Ring Dips
5 Strict Pull-ups

Conditioning
For time:
Buy-in: 50/35 Calorie Row or Bike
5 Rounds:
10 Burpees
10 Toes-to-bar
Buy-out: 50/35 Calorie Row

Extra Work
Conditioning
EMOMx21:
Min 1: 200m Run
Min 2: 10 Power Snatches (95/65#)
Min 3: 10 Strict Deficit HSPU (4" Deficit)

*Programming modified from Ben Bergeron's CompTrain