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 Conditioning
Muscle-ups:
7 sets of 30% of max from last week
Rest :30 between sets

Conditioning
AMRAP 15:
60 Double Unders
30 Calorie Row
15 Overhead Squats (115/80)

Extra Work
Power Snatch
3 x 2 @ 65%

Snatch Pull
3 x 3 @ 100%

*Programming modified from Ben Bergeron's CompTrain