Warm up

2 rounds:
10 Puppy dog active stretch
5 prone roller hollow press
10 second dead hang
5 scap pullups

Gymnastics skills and strength

12 min to perform 2-3 rounds of:
5-10 Single leg box assisted bar muscle up kip transitions
10 banded PVC lat pull downs behind the neck
10 hip thrusts with weight
10 V-ups

Endurance

Every 5:30 min, for 4 rounds, complete for time:
400m/320m row
30 double unders
20 single arm clean and jerks 50/35 lbs
10 handstand pushups

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
Clean Movement Prep
Burgener Clean Warm-Up (5 minutes)
With Empty Barbell perform 3 reps at each movement
Clean Primer Complex
3 Sets (6 Mins)
1 Power Clean Pause at Knee
1 Squat Clean Pause at Knee
Start at 60% 1RM Power Clean and build
EMOM for 3 Mins
2 Cleans
Min 1: @ 65% of 1 RM Clean
Min 2: @ 70%
Min 3: @ 75%1min Rest –
EMOM for 3 Mins
1 Clean
Min 1: @ 80% of 1 RM Clean
Min 2: @ 83%
Min 3: @ 85%
1min Rest –
Every 90sec for 4 sets:
Set 1: @ 88% of 1 RM Clean
Set 2: @ 90%
Set 3: @ 95%
Set 4: @ 95+%
Conditioning
With Partner
2 Rounds: 8 Minutes per Round
4 Sets of:
15/10 Calorie Row
While Partner Rows other partner performs a Deadlift Hold
With time of 8 minutes MAX Reps of Power Cleans
-2 min rest between rounds-
Individual
2 Rounds: 8 Minutes per Round
4 Sets of:
15/10 Calorie Row
4 Rounds of:
15/10 Calorie Row
30 second Deadlift Hold
-With time left power Cleans