WeightliftingSnatch PracticeEvery 90" for 6 setsLow Hang SnatchConditioning2:00 Amrap / 1:00 Rest / 4 Sets15/12 Calorie Row15 Double KB Rack Sqts (heavy)Max Reps Toes-to-Bar

Strength4 Rounds:10/10 SL Hip Thrusts (on medball)10/10 SA Press (lying on medball)10 Supinated Grip Strict Pull ups30" Weighted Plank HoldConditioningEvery 4' for 5 Rounds:150m AirRunner50 Double Unders20 Push ups 

GymnasticsPractice Hand StandConditioningEvery 4' for 4 rounds:25/20 Calorie Row10 Burpee Pull-Ups10 Double KB/DB Hang Snatches

WeightliftingClean PracticeEvery 90" for 6 setsLow Hang Clean + JerkConditioningTeam Wod4 rounds of:20 Double DB Thrusters (heavy)30 Toes to Bar40/32 Calorie Echo Bike