Warm-up
15m Lateral plank crossovers
15 sec False grip deadhang
3 sets

15m KB front rack duck walk
15 sec Ring top hold
3 sets

15m Banded monster walk
15 sec HS hold
3 sets

Gymnastics
Max set strict ring dips/box dips; rest 60 sec
3 sets

Max set toes to bar/knees to chest; rest 60 sec
3 sets

Conditioning
For time:
21-15-9
Double DB/KB Thruster (16/12; 15/10)
Burpee box jump (24/20)