Gymnastics
Session 1
a) Strict T2B. 25% OMEM x 15, keep control on the way down, no swinging or bending legs
b) 10 min amrap for quality:
3-5 Bar Muscle Ups
10 Alternating Pistols
30s HS Hold
Session 2
a) EMOM x 10 25%+1 of Max UB Strict C2B PU
b) 5 x 30s Freestanding HS Hold, partner assisted if needed. (partner assists by placing their fists between the knees and you squeeze their fist with your knees to use as a spot)
Weightlifting
Session 1
a) Dead Stop Front Squat to a heavy single ***. 3 x 3 @ 75%
b) Clean DL to a heavy single. 3 x 3 @ 75%
c) Hang Snatch to a heavy single. 3 x 1 @ 85%
Session 2
a) Snatch DL. 3 x 3 @ 75/80/85%
b) Pause Snatch (3s at the knee) to a heavy single. 3 x 1 @ 85%
c) Power Clean + Power Jerk to a heavy single. 3 x 1 @ 85%