Warm up

200m run
20 Hollow rocks
20 SPC
20m Bear crawl
200m run
20m Single leg hops
20 Hollow rocks
20 Wall balls
200m run
20 Kipping swings
20 Hollow rocks
30Sec HSH

Class

Strict Gymnastics
AMRAP 5 at Each (10 Minutes Total):
1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Conditioning:
For Time:
21 Hang Power Cleans 50/35kg
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans
9 Barbell Facing Burpees
50 Double Unders