1 . STRENGTH

e2mom x 6

1 power clean + 2 hang power clean + 3 front squats + 1 push jerk

2 . GYMNASTICS

2a . emom x 5 min

ring muscle ups*

2b. emom x 5

5-8 m handstand walk

2c . emom x 5

bar muscle ups*

*pick a number of reps that you can maintain for all sets

3 . METCON

3 rounds for time

400 m run

10 power snatches 60/40kg

15 pull ups

rest 5 min

1 round for time

150 du

20 power snatches 50/30kg

30 pull ups