A.
In 15 minutes, build to today’s 1-RM Clean and Jerk

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3x Power Cleans 62/43 kg 
6x Push-Ups 
9x Air Squats 

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

A.
Take 10-12 minutes to work on two gymnastics skills
(Pick skills with which you struggle most.)

B.
Four sets of:
Front Squat x 3-5 reps
* Set 1 – 70% of 1-RM
* Set 2 – 75% of 1-RM
* Set 3 – 80% of 1-RM
* Set 4 – 85% of 1-RM
Rest 2 minutes between sets

C.
Every minute, on the minute, for 10 minutes, complete the following:
3x Thruster (50/ 30kg)
6x CTB Pull-Ups

Bar must be taken from the ground.  The goal is speed and efficiency. Finish each set as quickly as possible and rest the remainder of the minute – note working time for each of the 10 sets, e.g., EMOM 10: 20s, 25s, 30s, . . . . Focus should be to be smoother and faster each set.  If it is taking you more than 40 seconds to complete the round, then drop weight or mod the pull ups.

A.
Accumulate 2-3 minutes of:
Handstand Walk, Freestanding Handstand Hold, or Supported Handstand Hold

B.
Five sets of:
Bench Press x 5 reps 
(all sets should be performed at or above 75% of your 1-RM)
Rest 2 minutes

C.
For time:
30 Man-Makers (25/15 kg)

Man-Maker = DBs to the floor, kick back, push-up, row left, row right, jump feet in, power clean DBs, push press.

A.
Four sets of:
Deadlift x 4-6 reps (Begin at 65%, build after 1st set)
Rest 1 minute
Handstand Push-Ups x Max Reps
Rest 1 minute

B.
AMRAP 5 minutes of:
10 Push Press (50/30 kg)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

AMRAP 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/20″)

"Whitten"

Five rounds for time of:
22 Kettlebell swings (32/ 24kg)
22 Box jump
Run 400 meters
22 Burpees
22 Wall ball shots (20#)