12min for Quality:

12 Double OH walking lunges
9 Double KB Swing
6 MB leg elevations + candle stick

Strength:

3sets:
30sec Ring rows + 30sec banded lat pull
90sec rest between sets
3sets:
30sec Push ups + 30sec DB Strict Press
90sec rest between sets

15min Amrap:

With Partner as YGIG per Round:
7 Box Jumps
14 Situps
21 Air Squats

1RM Overhead Squat

For Weight

Gymnastics Test

12min running clock
90sec. ME Bar MU
Rest 60sec.
90sec. ME strict HSPU
Rest 60sec.
90sec. ME strict pull ups
Rest 60sec.
90sec. ME push ups
Rest 60sec.
2min ME DU’s

Clean and Jerk Complex

3 sets of:
P. Clean + H. Clean + pause Front squat + Jerk
work up in weight

Clean and Jerk Complex

3 sets of:
Clean pull + H. Clean + Clean + Jerk
work up in weight

Clean and Jerk Complex

4 sets of:
Pause Clean (2 sec. at knee) + Clean + Jerk

Clean and Jerk

5 sets of:
Clean and Jerk
work up in weight to max

Bike - Run

8 sets of:
15/12 cal Bike
400m run
rest 60sec.

1RM Overhead Squat

For Weight

The Gauntlet

30min AMRAP of:
3 rounds of
400m run
12 pull ups
9 Burpee BJ (24/20'')
10 rounds of
3 P. Snatch (60/40kg)
15 Wall Balls (9/6kg)
then max rounds of "cindy"

Foam roll and long stretching

Full Body Foam roll and stretch
1min per Body Part
Then
Long Stretch of:
Quads and Hip flexor
aductor
Latisimus