General Gymnastic Strength Warm-up:
:30 of each movement:
Bird Dog
Alternating Single Arm and Leg V-up  
Push-up Plank Hold
Pull-up Bar Hang  
Scap Push-up
Scap Pull-up  
Push-up
Air Squat  
Strict Toes to Bar
Kip Swing  
Strict Pull-up
Pull-up or Kip Swing 

Pull-up & Push-up:
5 sets of 5 reps STRICT pull-up or scaling option. 
5 sets x 5 reps push-up or scaling option.
“Mount St. Helens”

RX:
For Time:
5 Rounds of “Cindy”
15 Power Cleans (185/125#)
4 Rounds of “Cindy”
12 Power Cleans
3 Rounds of “Cindy”
9 Power Cleans
2 Rounds of “Cindy”
* 1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Level 2:
For Time:
5 Rounds of “Cindy”
15 Power Cleans (115/75#)
4 Rounds of “Cindy”
12 Power Cleans
3 Rounds of “Cindy”
9 Power Cleans
2 Rounds of “Cindy”

Level 1:
For Time:
3 Rounds of “Cindy”
15 DB Power Cleans (25/15#)
2 Rounds of “Cindy”
12 DB Power Cleans
1 Round of “Cindy”
9 Power Cleans

Accessory:
2 Sets:
40 Alternating DB Rows (35/25#)
20 Wall Facing Handstand Shoulder Taps*
*Scale to Push-up Shoulder Taps if needed

Stretching:
5:00 For Quality:
:30 Couch Stretch / side
:30 Downward Dog

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