10 minutes to build up to HEAVY standing strict press (no racks and no drops allowed--place the bars on the ground after each attempt).

Metcon:
AMRAP 2
T2B
Rest 1:00
AMRAP 2
Push ups
Rest 1:00
AMRAP 2
Pull ups
Rest 1:00
AMRAP 2
Abmat sit ups

30 + 30 single leg weighted hip thrust

8-12 CJ (2xkb)
8-12 Front squat
8-12 Scale
4+4 Turkish Get

EMOM for 10 minutes

15 push ups

Every minute on the minute for 20min alternate

• 1: 3 Squat clean
• 2: 3 Push jerk
• 3: 3 Squat clean + push jerk
• 4: Rest

Choose weight that allows you to maintain good technique and positions.

Find your Snatch Max. for day
1-1-1-1

25min EMOM
5-10 Ring Dips
15/10 Cal. Row/Assault Bike
1-2 Rope Climbs
3-5 Bar Muscle Ups/5-8 C2B Pullups
Rest

AMRAP 4
27 squat snatch 40/25kg
21 TTB
40 du's
Rest 4
AMRAP 4
27 front squat 40/25kg
15 TTB
40 du's
Rest 4
AMRAP 4
27 power clean 40/25kg
9 TTB
40 du's

Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets