Warm Up: 2 Sets 10 Calories 10 Bench Press (Empty Barbell) Strength: 3 X 3 Bench Press Met Con: Complete 5 rounds 20 Calories Bike or Row 15 Handstand Push Ups or Hand Release Push Ups 5 Bar Muscle Ups, 5 Pull-Ups, or 10 Bar Rows Gymnastics: Toes to Bar 4×70% of max reps