Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Deadlift & Strict Pull-up
E3MOMx15 min
Deadlift: 5 @ 80%
Strict Pull-up: 5 (+10 lbs. if possible)

Conditioning
21-15-9:
Jerks (135/95)
Chest-to-bar Pull-ups

Extra Work
Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
6 Strict Deficit HSPU
Rest :45
5 Strict Deficit HSPU
Rest :30 rest
4 Strict Deficit HSPU
Rest :15
4 Strict Deficit HSPU

*Programming modified from Ben Bergeron's CompTrain