Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Gymnastics Benchmark
Max Reps Unbroken Strict Handstand Push-ups

Conditioning
21-15-9:
DB or KB Hang Squat Cleans (50's/35's)
Handstand Push-ups
600m Run

Extra Work
Front Squat 60% x 2
70% x 2
75% x 2
80% x 2

*Programming modified from Ben Bergeron's CompTrain