6.5.19

Weightlifting:
EMOM x 8
1 Pause Split Jerk + 1 Split Jerk
Start with 50% 1 RM and build up to (max 80%)

Gymnastics:
EMOM x 12
Odd min: 5 Burpee Bar Touch + 10 T2B
Even min: 3-5 Deficit HSPU 

8 x 20 sec Dragon flag holds @ 45 degrees, rest 20 sec

Metcon:
3 Rounds for time
300m Run
10 KB Snatch right arm 24/16kg
20 Situps
10 KB Snatch left arm 24/16kg
TC 12 min