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