A: Warm Up
3 sets
200 Meter Run
3 Wall Climbs
10 Good Mornings
10 Strict Press
B: Gymnastics
Strict Handstand Push Ups 3×70% of max reps
or
Push Ups 3×70% of max reps
C: Met Con
10 Deadlifts 225
200 Meter Run
8 Deadlifts 245
200 Meter Run
6 Deadlifts 275
200 Meter Run
4 Deadlifts 305
200 Meter Run
2 Deadlifts 315