This one was a lot of fun, mixing some barbell work with gymnastics work.  It was tough, for sure, but really enjoyable.

Movement Prep (12:00)

Hip Flow x5 ea

Knee Band Forward Bear Crawl x20

Knee Band Reverse Bear Crawl x20

Wrist Band Lateral Bear Crawl x10 ea

TGUs x3 ea (20kg)

TGUs x3 ea (24kg)

Block 1

10 Minute EMOM Snatch Ladder

Every 2 mins for 6 mins perform (3 sets):

1 Hang Squat Snatch+1 Squat Snatch

Then for the following 4 mins perform (2 sets):

1 Heavy Squat Snatch (85%+)

I ended up hitting a single at 165, my heaviest in almost 9 months so that felt good.

Block 2

Every 3 Minutes for 9 Minutes (3 sets):

A. Back Squat x5 (275,295,315)

B. 10 Ring Dips

Block 3

Every 4 Minutes for 12 Minutes (3 Sets):

A. Bench Press x6@30X1 (185)

B. 3 Legless Rope Climbs 

C. 15s L-Sit on the Rings


Lower Body SMR x60s each position

Lat SMR x60s ea

T-Spine Ext on Roller x5