Tempo Squat5 x 3 Back Squat

3:1:X:1
Weightlifitng WavesClean & Jerk

On 3mins x 15mins:

Set 1: 2 @ 80%
Set 2: 2 @ 82.5%
Set 3: 2 @ 85%
Set 4: 2 @ 82.5%
Set 5: 2 @ 87%
MetCon4 rounds, for total reps of:

40s of: Bike cals
20s: Rest
40s of: Bar muscle ups
20s: Rest
40s of: Row cals
20s: Rest
40s of: Handstand walk
20s: Rest
Gymnastics conditioning6 sets
4-8 strict Toes to bar
rest 20 seconds
12-16 kipping Toes to bar
AccessoryPush/Pull Protocol 1

6 sets of:

15 Close Grip PushUps
15 Ring Rows