5x5 (90 secs rest between sets - Immediate transition to next exercise) *23 mins total
Front Squat
Bench Press
Barbell Row

1) Barbell/Gymnasty Training *10 mins total
EMOM for 10 mins
Odd: Squat Snatch + Hang Squat Snatch (III-75% of 1RM Snatch, II-65%, I-55%)
Even: 40 secs Handstand Walk 
(Scale: Kick up to wall and transfer weight from one arm to the other like you're walking.) (Another Scale: Toes or knees on box in pike position and transfer weight from arm to the other)

VIDEO: Shifting Weight - https://youtu.be/gI4DsvaEsQw?t=3m37s

2) Conditioning: *9 min time cap
3 Rounds for Time:
30 Double Unders (2:1 SU)
30 Air Squats
15 Calorie Row


GREAT Handstand Walk Progression video: