Barbell Cycling: TnG

On 1min x 5mins:

5 Squat snatch 60%

On 1min x 5mins:

3 Squat snatch 65%

On 1min x 5mins:

1 Squat Snatch 70%
CFO Class: MetCon
For time:
50 Burpees
50 burpee pull ups
50 burpee box jump over 24/20″
Power

8 sets:

5 HAP Burpee wallballs 30/20 lbs*
5 Tall seated box jumps

*Throw ball high as possible, do a burpee and let the ball hit the ground before starting the next rep.

Gymnastics Strength

4 sets
8 Banded Y pulls
20% RMu + 4-8 Strict Ring dips
8 Band pull aparts
4 Wall climbs
Post chain

4 sets
50ft silverback swings
12 Y Hip extensions