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Gymnastics Warm Up
8 minutes, alternating:
Chest to Bar Pull Ups
Strict Handstand Push Ups

Strength

High Bar Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes.

Conditioning

5 rounds for total reps of:

1 min. Max Effort Weighted Step-ups 45Kg/30Kg (alternating) on 20″ box
30 seconds Rest
1 min. Max Effort Toes to Bar
30 seconds Rest

Why I Haven’t Taught You to Kip – Matt Crabtree