Warm-Up: 
Gymnastics Warm-Up – Day 1
10 Minute AMRAP for Quality:
Level 1:
10 Ring Pushups
10 Sec Tripod
3 Handstand kick up attempts
10 Sumo Deadlift w/ Kettlebell
10 Superman Raises
Level 2:
5 Handstand Pushup (With or without Wall assistance)
10 Sec Frog stand or Tuck Planche
10 Pistols (Alterating Legs)
10 Hollow Rocks
10 Superman Rocks
Strength:
High Bar Back Squat 3 x 10
* Rest 3 Full Minutes After Each Set.
** Use the heaviest possible weight.
*** These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.
Conditioning:
5 rounds for total working time of:
4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 Difficult Deficit HSPU
Row 24 Calories
Rest 1:1
* 25 Minute Time Cap