Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Bench Press
E4MOMx12
5 @ 85%

Conditioning
AMRAP 4:
21 Double Unders
15 Burpees
9 Pull-ups

Extra Work
Gymnastics Conditioning
EMOMx10:
Odd: 3-6 Strict HSPU
Even: 1-2 Strict Muscle-ups (or as strict as possible)

*Programming modified from Ben Bergeron's CompTrain