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Gymnastics conditioning  EMOM 36 minutes (x6)  1: 10 Toes to bar  2: 19/16 calories  3: 20s hollow hold 4: 10 pull ups  5: 7 ring dips  6: resting minute 

A. A. E2M for 10 minutes  5 Back squats at 70% of 5rm or 8rm  2 front squats  B. 3 x 1 front squats - build on heavy legs not a max out just a heavy single  B. 5 rounds for time:  200m run  40 double unders  10 press...

A. Deadlifts 6 x 4 - start set @ 65% then build  10 minutes on the clock AMRAP 2  Ladder reps (+ 4) Start with 4 reps on each section then add 4 each completed round - resting 2 minutes after each 2 minute AMRAP Thrusters (40/30)  Burpees over bar  AMRAP...