1. "Weightlifting Wednesday"
EMOMx10
1 misfit clean complex 70%+ of 1 RM
you can build through sets

2. Push Jerk
5x5 @ 70%

3. Interval Work
Every 3 min until failure:
run 200m
15 deadlift 225/155
4 ring dips*
*add 4 dips each round

4. Gymnastic Skill
Front Lever Holds
Accumulate :20 in hold
Rest 1-2min between efforts