Gymnastics (technique)

5 sets of max rep MU in 30s.
(Rest as needed)

Or

Practice MU (15-30min)

What did you do to improve your fitness?

4 rounds of:
:45 ME 6′ Target Burpees
:15 Rest
:45 ME Hang Clean & Push Jerk 60/40kg
:15 Rest

Rest 4:00, then…

4 rounds of:
:45 ME HR Push-ups
:15 Rest
:45 ME Pullups
:15 Rest

Rest 4:00, then...

4 rounds of:
:45 ME Wall balls
:15 Rest
:45 ME KB Swings 24/16kg
:15 Rest

AMRAP 20 minutes with partner:
30 DB Thrusters
40 DB Renegade rows
30 DB Snatch
40 Pull Ups
100 Double unders or 200 Single unders

One person works while the other rests.
Pick a weight that allows you to move well, but is challenging.

AFAP (As Fast As Possible)
3 rounds for time of:
20 Ground 2 Overhead 45/32,5kg
400m Run

1RM Clean and Jerk,
+
3 C&J EMOM for 5min @75-80%

1. 15 x Snatches for time at 75%
2. 10 x Snatches for time 80%
3. 5 x Snatches for time 85% (Rest as needed between sections)

DL: 3x3 (80%, 85%, 90%)

15 OTM 3-position clean.

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B.
Two rounds for time of:
Run 400 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters

Rest 1 minute