A. Warm Up
3 rounds
10 spiderman lunges
10 burpees
10 air squats
B. Activation
6 min
10 kips on bar
10 kips with knee tuck on bar
10 hollow rocks
10 superman rocks
C. Gymnastics conditioning
15 min AMRAP
20 ring rows
5 wall walks
50 DU's
rest 2 min
15 min AMRAP
20 pistols
5 strict T2B
20 ring dips