A. Four sets of:

Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)

Rest 60 seconds

Lateral Lunge x 8-10 reps each leg @ 2111

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B. Three rounds for time of:

10 Pull-Ups

20 Kettlebell Swings

200 Meter Run

17.30 Mobility

Mob: 

Rolling Lat 2 min each side

Trigger Trap 2 min each side

Trigger Pac 2 min each side

Trigger upper back 2 min each side

Strength - 3 sets of:

Half kneeling chop 15x (youtu.be/ErlPFsgvHus)

Half kneeling lift 15x (youtu.be/yZl86f9qseI)

Half kneeling Lat Pull Down 15x (youtu.be/ApgHbA0rFCI)

Half kneeling Land Mine Press 15x (youtu.be/ApgHbA0rFCI)

18.30 Gymnastics

A. Ring Dips/Kipping Ring Dips/Korean Dips(Bar or Rings)/Russian Dips

B. 10min for quality:

10m Plank Walk

 10m Hip Shoots

19.30 Weightlifting

A. Power snatch + hang snatch + overhead squats

A.1 Establish a daily max in this complex.

You are only allowed to drop the bar to the ground after finishing the overhead squat.

A.2 Drop down to 60% and do the following workout: ten snatches, ten hang snatches and ten overhead squats. Then do it again with nine reps, eight reps, etc. You can drop the bar as much as you want. If you drop the bar in a set of overhead squats you have to hang snatch the weight to continue with the set of overhead squats and the hang snatch itself will not count as a rep.