Olympic Lifting

Snatch Deadlift shrug from top of Knee ( From Boxes)
5 x 3 @ 75% 95#

Clean Shrug From top of knees ( on Boxes)
3 x 3 @ 65% ( Pause at top of shrug for 2's each rep) 105#

Gymnastics

Chest facing wall Shoulder taps + handstand hold
15/15 + 30's handstand hold x 5 Rx'd
(20 hollow rocks + 15 tuck crunch + 20 Arch Rocks ) x 4
15+ 15+ 10 Reverse Rev Lifts on GHD

Metcon

7 Rounds
6 Alternating DB Snatch 65/40lbs
5 Box Jumps 30/24" ( Step down)
7 Burpee Pull-ups

Sub'd 6 Rounds
20 Alternating DB Snatch 35#
10 Burpees