BB Gymnastics
1) Power Snatch: 5X1 @ 70% – rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 heavier than last week – rest 60 sec.

MetCon
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips

*Rest 2 minutes.

12 Rope Climbs 12′
50 GHD Situps
Row 1K

Extra
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

MetCon
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

Recovery
400 meter sled walk 135/90#