Strength
EMOM x 12
Odd: 8 Front Rack Reverse Lunges*
Even: 10 Deadlifts*
*at 50 % of Front Squat

Conditioning
5 Rounds for time:
10 Toes-to-bar
10 Burpee Box Jump Overs (24/20)

Extra Work
Gymnastics Conditioning
5 Sets* of:
5 Weighted Chest to Bar Pull-ups
5 Kipping Chest to Bar Pull-ups
5 Bar Muscle-Ups

*Programming modified from Ben Bergeron’s CompTrain