Gymnastics Volume Accumulation w/ Sprint Finisher

12 mins
min 1-10, alt EMOM
odd - 8 HEAVY hang DB snatch 70/50 (4/4)
even - 3-5 strict HSPU + 5-7 kipping HSPU

min 10-12, 2 min AMRAP
8 hang DB snatch 70/50
3-5 strict HSPU + 5-7 kipping HSPU

Learn to finish strong!!

B1. Sport Practice 1 

5min AMRAP
5 strict pull ups
10 push ups
15 KB goblet squats 53/35#

rest till HR returns to 100-110 or 5 mins, then

B2. Sport Practice 2 

5min AMRAP
9 DL @155/105
7 hang power clean 155/105
5 S2OH 155/105

Easy Recovery Ride 

20 min row or Assault bike at recovery pace (HR 120-130)
every 5 mins perform 2-3 legless rope climbs