Snatch Pull

3x4 @ 100% of best clean - 3 min
3x2 @ 110% of best clean - 3 min
3x1 @ 120% of best clean with a 3-sec pause at the knee - 3 min

Gymnastics Skill

EMOMx10:
1- 3-5 Glide Kip BMU
2- 1 HSW Ramp (or obstacle course)

Upper Accessory - Preventative

4x12 Bench Press @ 41X1 - 3 min

Sport Sprint 

For Time:

30 CTB
40 Front Squat @ 115/75
30 Pull Ups