Mobility
2 min Shoulder Extension
2 min Shoulder Flexion
2 min Jefferson Curl
2 min Calf raises

Preparation
3-5 Ring Pull-up + 3 sec hold
3-5 Ring Dip + 3 sec top hold
3-5 Strict HSPU + 3 sec hold
3 sets

Gymnastic Conditioning
Loredo

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters