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

Back Squat
78% x 4
83% x 1
78% x 4
86% x 1
78% x 4
88% x 1

Conditioning
"Surfer on Acid"
3 Rounds for time:
400m Run
21 Burpees

Extra Work
Gymnastics Conditioning
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU

*Programming modified from Ben Bergeron's CompTrain