1. Warm-up
Slow 10 Minute Bike
Then
Steady Through
30 KB Swings 53/35lbs
120′ Handstand Walk

2. Strength
Back Squat
3×3 @92.5+%
If you made all your lifts at 3×3 last week, increase the weight.

3. Conditioning
3 Rounds:
21 Handstand Push-Ups
21 Kettlebell Snatch 70/53lbs
Row 500m

4a. Gymnastics Accessory
Strict Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities.

4b. Strength Accessory
Good Mornings
3×25 @95/65lbs
Rest as needed.