Prep
10! 
Shuttle runs
Jump lunges 
Sit ups 

Strength
20 min to work on gymnastics skills
Rope climb, HSPU, Pull ups, pistols etc  

Conditioning 
9 min AMRAP
3 Jerk 95/135 *not from rack 
6 Burpees 
9 KBS 35/50 

Recovery 
legs up wall/ groin stretch