Floaters
Gymnastics
5 Weighted Muscle ups
10 Strict Muscle ups
15 Kipping Muscle ups
Scale
5 Muscle-ups
10 weighted Pull-ups
15 strict C2B Pull-ups
Reference- Comp Train
Weightlifting
5 Rounds
2 Push-presses
3 Push-Jerks
4 Split Jerks
-Rest as needed between sets
Ascend to max load
Conditioning
For Time 800m Sprint
Rest 10 Minutes
For time 1000m Row