Gymnastics / Mixed

EMOM 10
odd -3-6 ring MU
even - 12 DB snatch 50/35

right into
AMRAP 3
3 MU
12 DB snatch

Sport Practice 

21-15-9
DL 225/155
HSPU

1000m row

21 -15-9
thruster 95/65
pull up

Upper Accessory

3 sets for quality
6/6 half kneeling landmine press
8 pendlay rows
40 sec static HS hold

Recovery Ride

10-15 minutes AAB at easy pace