Gymnastics
Ring Strength:
3x30s Partner Handstand Hold
3x10s Support Holds (Rings Out)
3×3 Ring Dips (Strict, Hollow Body, Rings out)
3×5 Support Swings (Rings Out)
3×5 Cross Pull-Outs
3x10s Support Tuck Holds (Rings Out)
3×7 Ring Push-Ups (Hollow Body, Rings Out)

Rings-Progression:
3×10 Swings
5×3 Ring Pull-Ups
3×10 Hanging L-Sit

OR

Max Effort 5k Row

Every :90 for 9 Minutes:
1 Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Starting around 70% and building up across the 6 sets.

Red
3 Rounds:
10 Squat Clean and Jerk 165/110bs
20 CTB Pull Ups
Rest 2:00

White
3 Rounds:
10 Squat Clean and Jerk 135/95bs
12 Kipping Pull Ups
Rest 2:00

Blue
3 Rounds:
10 Squat Clean and Jerk 95/65lbs
12 Ring Rows
Rest 2:00

Weightlifting
Push Jerk (5-5-5-5-5)
@70%

Red
AMRAP 15:00:
4 Hang Power Snatches 115/75lbs
4 Bar Muscle Ups
Run 200m

White
AMRAP 15:00:
4 Hang Power Snatches 75/55lbs
4 Strict Pull-Ups
4 Strict Ring dips
Run 200m

Blue
AMRAP 15:00:
4 Hang Power Snatches 65/45lbs
8 Ring Rows
8 Box Dips
Run 200m

Weightlifting
Back Squat (5-5-5-5-5)
@ 90%

Red
AMRAP 12 Minutes:
15 Thrusters 95/65lbs
15 Kipping HSPU
1k Bike or 500m Row

White
AMRAP 12 Minutes:
12 Thrusters 75/55lbs
12 HSPU on Box
1k Bike or 500m Row

Blue
AMRAP 10 Minutes:
10 Thrusters 95/65lbs
10 Kipping HSPU
.5k Bike or 300m Row

Weightlifting
Deadlift (12-12-12)

Red
AMRAP 7 Minutes:
7 Power Cleans 155/105lbs
7 Box Jump Overs 24/20″

White
AMRAP 7 Minutes:
7 Power Cleans 135/95lbs
7 Box Jump Overs 24/20″

Blue
AMRAP 7 Minutes:
7 Power Cleans 95/65lbs
7 Box Jump Overs 20/18″

5 Rounds:
Max Reps Power Clean in 1:00
Rest 2:00
Power Clean at 65%.

Red
5 Rounds:
Run 400m
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

White
4 Rounds:
Run 400m
12 Deadlift 135/95
9 Hang power clean 135/95
6 Push jerk 135/95

Blue
3 Rounds:
Run 200m
12 Deadlift 95/65
9 Hang power clean 95/65
6 Push jerk 95/65
20:00 time Cap!

Weightlifting
Snatch Complex (E2M for 10 minutes:)
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
Starting around 70% and building up across the five sets:

Red
3 Rounds:
20 Push Ups
30 Air Squats
40 Double Unders
Rest :60

White
3 Rounds:
15 Push Ups
25 Air Squats
35 Double Unders
Rest :60

Blue
3 Rounds:
10 Push Ups
20 Air Squats
30 Double Unders
Rest :60

Weightlifting
Push Jerk (5-5-5-5-5)
@65%
From the Rack or Blocks!

Red
AMRAP 5 Minutes x 3:
Row 1k
Max Wall Balls in time remaining 20/14
Rest 3:00

White
AMRAP 5 Minutes x 3:
Row 750
Max Wall Balls in time remaining 16/10
Rest 3:00

Blue
AMRAP 5 Minutes x 3:
Row 500
Max Wall Balls in time remaining 14/4
Rest 3:00

Weightlifting
Back Squat (5RM)
Work up to a new 5RM.

Red
<strong>3 Rounds:
15 Push Press 95/65lbs
7 Bar Facing Burpees
15 Sumo DLHP 95/65lbs
7 Bar Facing Burpees

White
3 Rounds:
15 Push Press 75/55lbs
7 Bar Facing Burpees
15 Sumo DLHP 75/55lbs
7 Bar Facing Burpees

Blue
3 Rounds:
15 Push Press 65/45lbs
7 Bar Facing Burpees
15 Sumo DLHP 65/45lbs
7 Bar Facing Burpees

Weightlifting
Deadlift (9-9-9)
Goals are: Heavy, Smooth and Unbroken!

Red
AMRAP 10:00:
10 Push Jerks 115/75lbs
10 Kettlebell Swings 70/53lbs

White
AMRAP 10:00:
10 Push Jerks 95/65lbs
10 Kettlebell Swings 53/35lbs

Blue
AMRAP 10:00:
10 Push Jerks 75/55lbs
10 Kettlebell Swings 35/26lbs
RX+ 20′ HS Walk between movements!

Jerks and the swings should be unbroken the entire time.