A. Four sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

17.30 Mobility

T Spine Mob - 5 sets of:

 Serratus Wall slide variations 10-15 reps youtu.be/EugElNVC2BU

Side lying windmill 10 reps each side youtu.be/RX21NOL61OE

Yoga Push Ups 10 reps youtu.be/f9x6ZAf-akA

Rock Back Quadruped Extension Rotation 10 reps each arm youtu.be/oaCAqozZwMQ

Bent Over Thoracic Spine Rotation 10 reps each arm youtu.be/8WQsQRoeZxs

Shoulder Strength

5 sets of:

Band pull apart variations 20 reps each (rest 60 sec between your sets)

Banded Scap Push Ups 10 reps 

18.30 Gymnastics

A. Ball Up/Inverted Hang/Skin the Cat/Back Lever on Rings

B. For Quality, 15-10-5 Reps of:

 Inverted Burpee

Box Jumps

Burpees

19.30 Weightlifting

A. Power clean + clean + power jerk + split jerk

A.1 Establish a daily max. You are not allowed to drop the bar to the ground after the power clean but have to do it as TNG.

A.2 Drop down to 90% and do three additional sets.

A.3 Drop down to 80% and do one additional set but double up in reps.

A.4 Drop down to 70% and do one additional set but triple up in reps.

B. Deadlift

A.1 Ten reps, touch and go, strongest mix-grip.

A.2 Ten reps, touch and go, weakest mix-grip.

A.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.