Strength

Back Squat
2 x 6 @ 75%
2 x 8 @ 70%

Work

AMRAP 15:
27/21 Calorie Row/Bike
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

CompTrain

Push Presses
Build to 1RM

Gymnastic Conditioning
AMRAP 7: 
Strict Deficit Handstand Push-ups (3″/2″)

AMRAP 7:
L-Sit Press Throughs

AMRAP 7:
Abmat Sit-ups