Gymnastic Strength

A. Supinated grip (palms facing you) strict pull ups – 4×5/3 reps
Try to see if you can pause with your chin over the bar for 3 seconds after you complete each pull up. If you do not have pull ups then do 3 negatives with a 7 second descent.

B. Tempo Ring dips – 4×3 with 3 seconds at each position

Weightlifting

C. Snatch
Every :90
2×3@70%
1×3@75%
1×2@80%
1×2@85%
1×1@90%

D. Behind the Neck Push Press – 3×5, building

Conditioning

E. For time (8min cap)
15 toes to bar
21 thrusters (95, 65)
15 toes to bar
15 thrusters (115, 80)
15 toes to bar
10 thrusters (135, 95)
15 toes to bar
5 thrusters (155, 105)