EMOM x 16

1) 1 Pause Clean (Pause 3 seconds at the knee)

2) 1 Pause Clean + 1 Pause Jerk (Push or Split)

3) 1 Pause Clean + 3 Front Squats

4) Rest/Load Bar

Gymnastics:

3 Rounds (0:05 Transition between movements)

0:20 Ring Support

0:20 Push Ups (Ring Dips if possible)

0:20 Arm Extended Plank Hold

0:20 V-Ups

0:20 Hollow Hold

0:20 Rest

Every 2:00 x 4 Sets:

5 Beat Swings

3-5 Pull Ups (Banded/Kipping/C2B or BMU)

0:30 Handstand Hold