Gymnastics

A. 5 sets: HSPU 1 deficit+2 strict+4 kipping

B. 4 sets: B1. Hollow rock hold (:20) + :20 flutter kicks + :20 Hollow rock
B2. IYT x10 (2.5-5# plates)

Strength

C. 2 Power snatch OTM for 10 minutes. Start at 50% of your snatch

D. Back Squat
10 (50%)
8 (60%)
8 (65%)
6 (70%)

Conditioning

E. AMRAP 7
20 Box Jump Overs
20/12 Hand release Push Ups
For HR push ups – chest touches the floor and thighs stay off the floor. Do NOT let your feet off the ground (starts turning into a superman rock at that point)