Warmup

Core x3

50 Russian twists

1 min plank

Gymnastics

Unbroken Sets, For Time:

5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 4 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 3 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 2 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 1 Bar Muscle-Ups

Strength –

5 Sets of the Complex:

1 Snatch Pull

1 High Hang Squat Snatch (Pockets)

1 Hang Squat Snatch (Knees)

1 Low Hang Squat Snatch (Shin, but not Floor)

Set #1 – 60% of 1RM Snatch

Set #2 – 65% of 1RM Snatch

Set #3 – 70% of 1RM Snatch

Sets #4+5 – 75-80% of 1RM Snatch

Wod

AMRAP 15:

30 Double-Unders

15 Power Cleans (115/80)

30 Double-Unders

15 Toes to Bar