Gymnastics Warm Up
Weighted Pull Ups
Hollow Holds

High Bar Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.


5 rounds of:

15 Wall Balls 20/14#
7 Power Snatches 45Kg/30Kg

Rest 1:1

Every round should be all out on every movement. All WB are meant to be Unbroken.