STRENGTH
Push press
4 x 12 reps
90-120 sec rest
METCON
RX
6 min AMRAP
3 Power cleans 90/60kg
6 Handstand pushups
Target: 6 Rounds
Scaled
6 min AMRAP
6 (Hang) power cleans
6 Box handstand pushups
RX+
6 min AMRAP
3 Power cleans 100/70kg
6 Handstand pushups
GYMNASTICS
Strength:
Ring dips
5 x 1-10 AHAP
For time:
5 Push ups
25 Double unders
25 Air squats
10 Push ups
25 Double unders
25 Air squats
15 Push ups
25 Double unders
25 Air squats
20 Push ups
25 Double unders
25 Air squats
25 Push ups
25 Double unders
25 Air squats