A:
6-6-6-6-6-6 Front Rack Reverse Lunges
6-6-6-6-6-6 DB Z-Presses
Start a new round of both exercises every 2:30min.

B:
"Time-Priority Fran"
For reps:
60sec. of Thrusters
60sec. of Pull-ups
60sec. Rest
45sec. of Thrusters
45sec. of Pull-ups
45sec. Rest
30sec. of Thrusters
30sec. of Pull-ups    

RX: 42.5/30kg

GYMNASTICS

A:
Bar Muscle-up: technical coaching

B:
EMOM for 15min of:
1: 8 Pike-up on rower
2: 8 Burpees over rower
3: 12/16 Cal row

A:    
6-6-6-6-6-6 Single Leg Deadlifts (per side)    
6 sets of 5 Strict (C2B) Pull-ups    
Start a new round of both exercises every 2:30min.    
    
B:    
3x AMRAP 5min w/ 1:30min Rest    
1)    
9 Power Snatch    
35 Double Unders    
    
2)    
5x 30sec. on / 30 sec. off    
Cal Assault Bike     
    
3)    
6 Kipping HSPU    
12 DB Box Step ups w/ 1 DB    

RX: 42.5/30kg

OLYMPIC WEIGHTLIFTING

A:
Snatch pull + Snatch High Pull
Every 90 sec for 6 Sets
1+1

B:
Hang Snatch
Every 90 sec for 6 Sets
2

C:
Squat Snatch + Overhead Squat
8 sets 
1+1

A:
Every 30sec. for 24 sets do:
1 Power Snatch

B:
For time:
150 Squats
50 V-ups
120 Squats
40 V-ups
90 Squats
30 V-ups