4 Sets (every 2 min) (rpe 7-8)

6 Dual Db Muscle Snatch + 6 Dual Db Hang Snatch + 6 Alt Dual Db Overhead Lunges

20 EMOM

1st: 6 Snatch (45/30kg) + 3 Burpee Over Bar

2nd: 10 Lap Shuttle Run (5m = 1 Lap)

3rd: 30 Sec Wall Facing Hs Hold

4th: Rest

ACCESS 2 SETS (rpe 8)

12 Barbell Biceps Curl

12 One Db Triceps Extension

GYMNASTICS CLASS

12 EMOM
40 sec. Handstand Hold
20 sec. Pull Up Hold
30 sec. Hollow Hold
40 sec. Wall Sit Hold

Teams of 2
20 AMRAP
12 Narrow Pull Up
12 Hindu Push Ups
12 Toes to Bar
12 Chin Up
12 Handstand Push Ups