–
Gymnastics:
Glute-Ham Raises
4 x ME
WOD:
5 Rounds
10 Double KB Clean & Jerks 24/16kg
3 Muscle Ups
Weightlifting:
Muscle Snatch + OH Squats + Sotts Press
4 x (2+2+2)
Snatch
77% x 2 x 5
Snatch Pull
85% x 3
90% x 3
95% x 3
Clean Grip Deadlift
3RM for Day
then
80% x ME
Barbell Lunges
3 x 20reps
Abs
Rings Muscle Ups are the dumbest movement ever, its like ribbon dancing only less cool.