Strength 

Power Snatch 70% for 2 x 2, 77% for 2 x 2, 83% for 2 x 1, 85% x 1

Bench Press 5 x 3

Gymnastics Skill Work

EMOM 9 minutes

Minute 1: 25 Double Unders

Minute 2: 30 sec Handstand Hold

Minute 3: 5-7 Ring Dips Strength

Skill Work

3 sets not for time

Turkish Get-ups x 5 each side (building in weight if possible)

Conditioning

For Time

Run or Row 1200 m

50 Push-ups

50 Sit-ups

Run or Row 800m

40 Push-ups

40 Sit-ups

Run or Row 400m

30 Push-ups

30 Sit-ups

Run or Row 200m

20 Push-ups

20 Sit-ups

Run or Row 100m

10 Push-ups

10 Sit-ups