WARMUP: 1 run around the block. After 5 min: 10 situps / 10 ASQ / 5 pushups / 20 sec dead hang

SKILL: EMOM 15min - Complex add weight every min: 1 High Pull / 1 Hang P.Clean / 1 P. Clean / 1 Full clean

WOD: 10 RFT: 5 Full Clean (70% 1rm) 5 KTE tc: 10min

GYMNASTIC WOD

WARMUP: 3 rounds: 20 pass through / 10 table makers / 5 bridge push ups / 2 skin the cat / 1 wall climb

SKILL: 3x5 tripod leg raises (head on ground). 3x5 negative HSPU. 3x5 L-sit pullups. 3x5 Ring pushups. 3x5 negative MU with falce grip. 3x5 wide ring rows (feet elevated). 3x5 strict pullup. 3x5 diamond pushup