Warm up

4 rounds of:
50 ft. bear crawl
10 no pushup burpess
3 Rounds:
5 kipping swings transitions with 3 sec pause in hollow to 3 sec pause in arch
5-10 bent over Y-Raises with or without weight

Gymnastics skills and strength

12 min alternating EMOM
8-10 banded hollow lat pull-down
10 tricep dips on bench or box (weight on legs optional)
10 Gymnastic Ring Rows
10 American kettlebell swings

Endurance

On a continuous running clock:
From 0:00 to 5:00:
800m run
From 5:00 to 10:00:
AMRAP snatches [BB: 135/95 lbs, DBs: 2×40/25 lbs]
From 10:00 to 15:00:
50 toes to bars
From 15:00 to 20:00:
60/50 cal row
From 20:00 to 25:00:
800m run

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
Clean Movement Prep
3 Reps at Each:
From the Tall Position
Tall Clean High Pulls
Tall Muscle Clean
Tall Clean 2″ Drop, 6″ Drop, 9″ Drop
From the High Hang Position
Clean High Pulls
ScareCrow Clean
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
From the Hang Above Knee Position
Clean High Pulls
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
From the Mid-Shin Position
Slow Pull to Pockets into High Pull
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
1 Clean Lift Off Below Knee
1 Clean Pull
1 Power Clean
1 Front Squat
Clean Primer Complex
3 Sets (6 Mins)
3 Hang Clean High-Pull from Above the Knee
3 Hang Power Clean from Above the Knee
3 Hang Squat Cleans form Above the Knee

All @ 50%-60% of 1 RM Power Clean
Clean Complex
5-7 Sets (10 mins)
1 Clean Deadlift
3 Hang Clean High Pull (Hang above the knee)
2 Hang Power Clean (Hang above the knee)
1 Front Squat
Start at 60% and build
*Drop & Reset between each rep
Accessories
Clean Accessories
5 Sets (10 Mins)
3 Block Clean High Pulls (Blocks from Above the Knee)
All Sets are at 90% 1RM Clean
Conditioning
2 Sets
3 mins for AMRAP
30 Deadlifts
Max Toes to Bar with Time Left
-Rest 2 Mins-
RX: 225/155
Intermediate: 155/105
Scaled: 95/65