1) Gymnastics Skills Warm-Up
Three sets, not for time, of:
Rope Climbs (with legs) x 4 reps
Muscle-Ups x 6 unbroken reps
L-Sit x 30 seconds

2) Three sets of:
355/220 lb. Deadlift x 3 reps
Rest 20 seconds
205/125 lb. Power Clean x 2 reps
Rest 3 minutes

3) Ten sets of:
Bench Press @ 30X0
1. 5 reps
2. 3 reps
3. 1 reps
4. 3 reps
5. 3 reps
6. 2 reps
7. 7 reps
8. 7 reps
9. 7 reps
10. 7 reps

Rest exactly 2 minutes between sets. All sets at 5lbs heavier than last week

4) 5 rounds:
10 x clean and jerk (165/105 lb)
10 burpees
10 chest to bar pull ups
rest 3 minutes