A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B. 10:00 cap

100m Handstand Walk

EMOM 7 Jumping Air Squats

18.30 Gymnastics

For quality:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Strict TTB

Strict Ring Dip

Strict Pull Up

19.30 Weightlifting

A. Clean & Jerk (squat clean + split jerk)

A.1 Max out in singles.

A.2 Drop down to 90% and do five additional sets of singles.

A.3 Drop down to 80% and do three additional sets of doubles. First do the cleans and then the two jerks.

A.4 Drop down to 50% and do one set of max-reps clusters.