WeightliftingSnatch PracticeMain Lift:Hang Snatch + SnatchConditioningAMRAP 10'5 Shoulder to Overhead 50kg10 Deadlifts 50kg15 Box Jumps (step down)

GymnasticsPractice Muscle Up - Pull StrengthConditioningFor total time:21-15-9 reps (18/12/6 females)Cal Echo BikeDBs Floor PressRest exactly 2 minutes, then

Strength3 Front Squat + 6 Back Squat3 sets / 1'-2' restConditioningEvery 6' for 3 sets40/30 Calorie Row30 Lateral Burpees over the Line

GymnasticsPractice Hand Stand - Push StrengthConditioningEMOM 20'Station 1: 150m AirRunnerStation 2: 25 DU + 10 HSPUStation 3: 20-25 V-UpsStation 4: Rest

WeightliftingClean PracticeMain Lift:2 Clean + JerkConditioningTeam Workout60 Wall Ball Shots30/22 Calorie Echo Bike60 Wall Ball Shots30/22 Calorie Echo Bike60 Wall Ball Shots