GYMNASTICS
10 rounds of:
5 Strict Pull-Ups
10 Weighted V-Ups

•Substitute 2-3 Pull-Up or Chin-Up Negatives for Strict Pull-Ups if needed.
•Add weight to Strict Pull-Ups if possible.

CONDITIONING
3 rounds, for time, of:
27 Hang Power Cleans (115/80)
500 M Row/Ski/1.5 KM Bike
27 Push Presses (115/80)

•If you are limited by your comfort/technique with the barbell you can substitute Dumbbells or Kettlebells (50/35) and it will allow you maintain the goal of conditioning.
•If you want more of a bodybuilding (muscle-part) focus, you can do DB Curls and DB Strict Press (40-50s/25-35s). The goal for this would be to maintain controlled, paced reps for unbroken sets. Because it will get tough to go unbroken, you can start to use your hips on the curl or a dip on the strict press, but only the least amount needed to struggle through the rep. Bodybuilding is about exhausting the muscle, so focus on deliberately making it as hard as you can on your working bodypart. BICEPS AND SHOULDERS!!!