Warm-up:

15 Pass-throughs

3 rounds:

5 Arch/hollow swings + 5 HIp-to-bar

5 Front squats with BB

Strength/skill:

2) FS: 65x5, 75x5, 85xME

2A) 4x3 Snatch first-pull with 3 second pause at knee, AHAP w/ perfect technique

2B) 4x10 Strict Deficit HSPU + ME Strict HSPU, increase your deficit.

Conditioning:

3) Alternating EMOM for 20 minutes:

Deadlift (315/205/75%)

1-2-3-4-5-1-2-3-4-5 reps

10 Chest-to-bar Pull-ups

Extra work:

WL:

(must be done before regular work, NO EXCEPTIONS):

1) 4x10 T&G Power Snatch, start light and work to a max for the day

After regular work:

Gymnastics:

Tabata Hollow hold

Tabata Arch-hold