Press

A) Find Days Technical Heavy 1RM

• Push Press

Split Jerk

E2MOM X8-10

• 2 DnG Split Jerk (1s Pause in Catch) *RIR 1-2

Gymnastics

A) HSW Ramp Practice For 5-10min

B) EMOM 16

1: 3-5 rMU
2: HSW Ramp (one way + 7.5m flat)
3: 30 Heavy/Drag DU
4: HSW Ramp (one way + 7.5m flat)

Strength

A) 3x Superset:

• 10-15 Incline DB Bench Press
• 10-15 No Feet High Hang Muscle Snatch

*rest 3min between rounds

B) 3x Superset:

• 10-15 Feet Raised Ring Row
• 10-15 Seated DB Lateral Raise

*rest 3min between rounds