Conditioning
Alternating OTM x 20:

Odd – 5 Deadlifts
Even – 15 Box Step-ups (18" box)
Start light on the barbell and add weight every round.

Add 20# after first five sets. Add 10# next five. Complete (3) reps rather than (5) for last five sets.  Used 135-235; then worked up to 275#. 275 was only (2) reps.

Gymnastics Conditioning
50 Strict Handstand Pushups for time – find a consistent pace.

5 RNFT:

8 handstand push-ups

8 barbell overhead step-ups

8 log roll to v-ups

*For overhead step-ups, hold a 25-pound barbell in an overhead position and step up to a 20-inch box. 

Complete 5 Rounds:
20 45lb Barbell Overhead Stepups -- 20" Box (10 Each Leg)
20 Evil Wheels
5 C2B Pullups

*For Overhead Stepups, place a 45lb barbell in an overhead squat or snatch position and perform Stepups onto a 20" box.
*Rest 60 seconds between rounds.

Complete 5 Rounds:
20 45lb Barbell Overhead Stepups -- 20" Box (10 Each Leg)
15 Evil Wheels
5 C2B Pullups

*For Overhead Stepups, place a 45lb barbell in an overhead squat or snatch position and perform Stepups onto a 20" box.
*Rest 60 seconds between rounds.