Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

Strength
5X3 Tempo High Bar Back Squats @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24/20″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 Kettlebell Swings 24/16Kg
20 Wall Balls 20/14#

*Strict 20 minute cap.

Progressive Overload: Rules and Guidelines – Bret Contreras