Warm up

800m run/800m row
+
1Rnds of:
20 Push Up
20 TTB
20 Squat
20 Pullup

*Mobility *
ROMWOD

Olympic weightlifting
Hyperextension (20/40 kg) 10x3
Snatch from PP 4 set 3x40%, 3x50%
C&J 4 set 4x40%, 4x50%

Gymnastics

Emom 15′

I 10 Box Dip

II 10 Pullup

III 10 GHD Situps

Conditioning
5 RNDS

10 UB Power clean & Push Jerk (You Pick Weight)

Max DU UB