Mobilize, then:
Gymnastics Conditioning
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45 seconds of Ski Erg or Assault Bike
Minute 2 – 30 seconds of Alternating Pistols
Minute 3 – 30 seconds of Handstand Walk
Minute 4 – 45 seconds of Row or Bike Erg
Minute 5 – 30 seconds of Kipping Handstand Push-Ups (add deficit if you’d like)
Deadlift Progressions
Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
Gymnastics Based Conditioning
Five rounds for time of:
10 Thrusters (95/65 lbs)
30 Double-Unders
At the 10:00 mark, complete:
For time:
20 Ring Muscle-Ups
Time cap: 20:00