Gymnastics Conditioning
Ring Muscle Ups:
4 x 60% of max unbroken
rest :60 between sets

Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Extra Work
Back Squat
5 x 6 @ 78%

Clean & Jerk
3 + 1 @ 60%
3 + 1 @ 65%
3 + 1 @ 70%
3 + 1 @ 75%
3 x 2 + 1 @ 80%

Clean Pull
4 x 3 @ 100%

*Programming modified from Ben Bergeron's CompTrain