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 Benchmark
Max Unbroken Ring Muscle-ups, C2B Pull-ups, Pull-ups, or Ring Rows

Conditioning
6 Rounds for time:
6 Reverse Lunges, 135/95
6 Shoulder-to-overhead, 135/95
20 Lateral Jumps Over Bar
200m Run

Extra Work
Snatch
Singles @ 60%, 70%, 75%, 80%, 85%

Snatch Pull
4 x 3 @ 107%

*Programming modified from Ben Bergeron's CompTrain