Warm-Up: 
Gymnastics Warm-Up – Day 1
12 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:
A) 3 x Max Effort Strict HSPU
* Rest 60 Seconds Between Sets
** Begin at Regionals standard. If you can perform more than 15 reps add a deficit.
B) 3 x 15 Good Morning
* Work Up To A Heavy Weight
** Rest 60 Seconds Between Sets.
Conditioning:
3 Rounds For Total Working Time Of:
50 Air Squats
15 Parallete Shoot Throughs (With Push-Up and Dip)
* Rest 1:1
** 1 Shoot Through Push-Up + 1 Shoot Through Dip = 1 Repetition.