A: Warm Up
3 sets with an empty bar
10 Barbell Row
10 Good mornings
10 Hip Extension or Reverse Hyper
B: Mobility/Prep
C: Gymnastics
3×5 Weighted Pull Ups
D: Met Con
12 minute AMRAP
12 Deadlifts 135/95
9 Handstand Push Ups
6 Chest to Bar Pull Ups
