A. Complete 3 rounds for reps of:

AMRAP 2

Max Power Clean and Jerks 70/45

-Rest 2 Min-

AMRAP 1

Max Front Squats 70/45kg

-Rest 2 min-

B. 3x ME L-Sit/L-Hang

17.30 Gymnastics

A. 3 Sets of:

A1. 10-15 Scap Push Ups w Internal/External Rotation in shoulders

A2. 10-15 Active hangs(if you have a 2min passive hang: 5-10/5-10 OA Active hangs)

B. 3 Sets of:

B1. 3-5 Strict HSPU (hardest versions possible)

B2. 3-5/3-5 OACU Progressions (hardest versions possible)

C. For quality:

300 Hollow rocks