A:
Squat snatch
Every 75sec for 10min (= 8 sets):
2 TNG squat snatches
Work up to a heavy double for today

B:
For time:
Buy-in: 400m run with medball on your shoulder
then
10/8/6/4/2 reps of TNG squat snatches @ 40/30kg
20/16/12/8/4 reps of wallballs 20/14lbs
Buy-out: 400m run


Gymnastics Workout:

A: ring MU
Technical coaching

B: WOD
Team of 2: 12‘ AMRAP
2×5 HSPU (sync)
20 Cal Air Bike (alt.)
2×10 DB Snatch (sync.) 20/15kg
20 PU (alt.)
2×15 unbroken Thrusters (sync.) 40/30kg w any break = 3 burpees (sync.)

C: Core
4x Complex