Warm-Up
2 Rounds
10 Halos
10 Halos
8 Hanging Shoulder Rolls forward
8 Hanging Shoulder Rolls Backward
then...
3 Rounds for quality
20+20 single leg jumps
7+7 Gymnastic Ring Row+ Ring Row
30 sec Handstand Hold (toes and nose)
10 kneeling arnold press

Conditioning
15 Minute
20 Overhead Walking Lunge Steps (L arm)
20 Overhead Walking Lunge Steps (R arm)
40 Double Unders
Either:
10 Chest to bar pull-ups
10 Ring Dip
Or
6 Bar Muscle-Ups

Strength
EMOM for 10 Minutes
5 Push Press