A. 3 Sets of:

A1. 20 UB Backsquats - 1st Set @50% of 1RM,  2nd @55%, 3rd @60%

A2. ME Bar MU

B. Tabata (8x20 On/10 Off) for total reps

Burpees

18.30 Gymnastics:

A. 5 Sets of:

A1. :10 Single Arm Plank in Ring

A2. 2-3 Legless Rope Climbs

B. 7:00 AMRAP of:

7 Kipping TTB

3 FWD Rolls

19.30 Weightlifting

1. Bear Complex (clean anyhow + FS + jerk anyhow + back squat + jerk anyhow)

1.1 Establish a daily max in the Bear Complex.

1.2 Drop down to 60% and do the following workout:

5 bear complexes

3 burpee box jump overs

4 bear complexes

6 burpee box jump overs

3 bear complexes

9 burpee box jump overs

2 bear complexes

12 burpee box jump overs

1 bear complexes

15 burpee box jump overs