3-4 sets:
3 Pause Bamboo OHS @moderate
- Rest as needed btw sets

4 sets:
3 Muscle Snatches @moderate
- Rest as needed btw sets

For time :

27-18-9
Push-Ups
Air Squats

TC 6

2 sets:
5 rounds:
:10 Side Plank Starfish Hold
- Rest 20sec btw rounds and sets
- First 5 sets w/ left, then 5 sets w/ right

3 sets:
8-12 Single Leg Romanian Deadlift L+R
- Rest as needed

45min ZONE 2:
1000/800m Row
40m Walking Lunges
1000/800m Ski
20m KB Front Rack Carry L+R
40m Dual KB Farmers Carry

AHAP.

Tempo overhead squat

4 x 3 @ 60+% with tempo 3111, go every 2:00

– Tempo 3111 = 3-sec down : 1-sec hold : 1-sec up : 1-sec pause
– Focus on controlling the transition from above to below parallel

Snatch (Snakes n Ladders) – 10 x 1 @ 78+% go every 1:00-1:30

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

-Handstand basics, ring muscle up & progressions
-gymnastics holds: handstand hold