Warm-Up
Group warm up!
Coach's pick

Gymnastic Total
1 Rep Weighted strict pull-up (10-15 min) 
1 Rep Pistol(both sides)(10 Min) (scaling the pistol for workouts)
1 Rep Max Strict handstand push-up (10 min) ( straddle HSPU w/band and box HSPU)

Conditioning
"10 Minute Mary"
5 HSPU (sub straddle HSPU)
10 Pistols (alternating)
15 Pull-Up (jumping pull-up)