A. Deadlift
Complete 4 tng reps Every 2:00 x5 sets @ 80% of 1RM
B. 12 minute AMRAP
12 single arm DB hang clean and jerks @ 50#/35#
200m run
12 Pull-ups/8 CTB pull-ups/4 bar MU
alternate each gymnastics movement each round going back to pull-ups after the bar MU
Masters
A1. SL KB RDL @ 30X0 x 8-10/leg
A2. DB upright row x 10
A3. DB SA press @ 10X1 w/ opposite arm held overhead in locked out position x 10/arm
X 3 sets
B. 3 rounds
10 DL
15 push press
20 cal row
C. Accumulate 5 min FLR