Warm up

200m Run
20 SPC
10 Inch worms
20 Banded P/A
20 Banded press
200m Run
20 SPC
20 KB Thrusters
20m Banded walk
200m Run
20 SPC

Strength

Back Squat
3 Sets of 9 (73-77-81%)

Gymnastic Conditioning

AMRAP 6:
1 Strict Toes to Bar
1 Strict Handstand Push-ups
2 Strict Toes to Bar
2 Strict Handstand Push-ups
3 Strict Toes to Bar
3 Strict Handstand Push-ups

Continue to Climb by 1 Rep Each
Directly Into…
AMRAP 4:
1 Toes to Bar
1 Handstand Push-ups
2 Toes to Bar
2 Handstand Push-ups
3 Toes to Bar
3 Handstand Push-ups

Continue to Climb by 1 Rep Each