A) Perform 10 rounds l/r of the following complex:

One arm KB dead clean
One arm KB Squat
One arm KB Push Press
Hold the KB for 10 sec over head

B) For time:
Row 1000m
50 Thrusters 45/35kg
30 Pull Ups

Time cap 9:00

17.30 Gymnastics A. Wrist Strength/Mobility B. 5 Sets of: 1:00min HS hold(Progression 1,2,3 or free standing) C. 5 Sets of: 10 Headstand Straddle/Pike ups or 1-5 Straddle Press to HS with wall D. 5 Sets of: :30sec. Headstand hold(or Yoga/Forearm HS)