Strength
Front Squat
E3MOM x 15
5 @ 80%

Conditioning
“Diane”
21–15–9
Deadlifts (225/155)
Handstand Push-ups

Extra Work
Gymnastics Conditioning
5 sets of:
5 Weighted Strict C2B
5 Kipping C2B
5 Bar Muscle Ups

rest as needed between sets

*The goal is to complete the entire giant-set without coming off the bar. Use dumbbell between your legs and drop the weight after five reps without coming off the bar.

*Programming modified from Ben Bergeron’s CompTrain