Strength 

Power Snatch 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88% x 1

Bench Press 5 x 3

Gymnastics Skill Work

EMOM 6 minutes

5-7 Ring Dips (strict if possible)

Strength Skill Work

3 sets not for time, quality movement pattern

Turkish Get-ups x 3 each side (building in weight if possible)

Conditioning

10 Rounds for Time

10 Burpees

10 Calorie Row

200m Run