WeightliftingSnatch PracticeSnatch + Hang Snatch + OH SqtConditioningEvery 4 minutes, for 16 minutes (4sets of):500/450 Meter Row20 Shoulder to overhead 40/30kg

GymnasticsPull StrengthConditioningFor total time:10 front squats (40/25kg)20 toes-to-bars10 thrusters (40/25kg)Rest 1 min.10 front squats (40/25kg)20 kipping pull-ups10 thrusters (40/25kg)Rest 1 min.10 front squats (40/25kg)20 chest-to-bar pull-ups10 thrusters (40/25kg)Time cap: 15 min

StrengthBack Squat 4 sets 8 reps 55-60%ConditioningFive rounds of:30 DU10 Push Ups10 Air Sqt10 V-UpsDirectly into …Five rounds of:10/7 cal Echo Bike10 Push Ups10 Rev.Lunges10 V-Ups

GymnasticsPush StrengthConditioning16' EMOM16-20/12-15 Calorie Row10 -12 Burpees to plate14 Alternating Dumbell Snatches

WeightliftingClean PracticeMain Lift:2 Clean + 1 Front Sqt + JerkConditioning7' AMRAP3 Clean and Jerks (40/30kg)3 Toes to Bar5 Clean and Jerks5 Toes to Bar7 Clean and Jerks7 Toes to Bar3 Clean and Jerks (50/35kg)3 Toes to Bar5 Clean and Jerks5