A. Outdoor

Buy in 400 m run

5 sets of
20 Double DB hang snatches (22,5/15kg)
15 C2B
25 Du‘s
10 DB FrontSquats

then
200 m run

into
4 sets of
30 double DB Deadlifts
15 T2B
10 Burpees o. DB (lateral)

A. C/J Cluster sets

5 sets

1.1.1.1 Clean and Jerks (Rest 10s between reps)

Rest 90s

B. Finisher

3 sets
15s lateral DB raises into 15s lateral hold (Palms down)
Rest 15s
15s lateral DB raises into 15s lateral hold (palms foward)
Rest 15s
15s lateral DB raises into 15s lateral hold (palms up)
Rest 60s

A. Snatch 7 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

Build up to a heavy Single for the day over 7 sets

B. Back Squat 5 x 2

2 Back Squat
2 Back Squat
2 Back Squat
2 Back Squat
2 Back Squat

Build up a heavy double for the day 5 sets

C. 8 minute AMRAP of Single Arm Dumbbell Overhead Squats, Box Jump Overs, and Bar Muscle-Ups

16 Single Arm Dumbbell Overhead Squat
12 Box Jump Over
8 Bar Muscle-Up

A. Gymnastics Capacity

4 sets
1 (legless) RC / 3-5 rope pullups / 2-3 hor. RC

6-10 kipping, butterfly (C2B) pullups / Jumping (C2B) / Ringrows

Rest 60s

B. 21-18-15-12-9 Weight Plate Ground to Overheads and Burpees On Plate s

Weight Plate Ground to Overhead
Burpees On Plate