Warm-Up: 
Gymnastics Warm-Up – Day 2
10 minute AMRAP for quality:
Level 1:
10 Kips Swings
10 Strict Pull-Ups (w/band) or Ring Rows
10 Sec Tuck Hang/ Tuck Ring Support
10 Kettlebell Swings
10 Hollow Raises
Level 2:
5 Muscle-Up Row (w/turnout)
5 Butterfly Pullups
3 Weighted Strict Pullups
2 Skin the Cat
10 sec L-sits (Hang/Ring/Paralette)
3 Reverse Grip Leg Lift Handstand w/ wall
Strength:
Barbell Lunges in Front Rack – 3 x 10 (5 per leg)
Conditioning:
"Baseline"
For Time:
Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Midline:
3 Sets – Max Strict Toes-to-Bar
Mobility:
Partner Stretching for Hamstrings