1. Skill work: Gymnastic Complex
6sets x 2reps (1rep = 1 Kipping + 2 Knees to Elbow + 1 Toes to Bar, Scaled version is to remove the toes to bar and add 1 rep to Knees to elbows)
2. "The Odd man Out"
3 RFT: 20min Time Cap
400m MB Run
30 Single Arm DB Clean 30/20 (Alt. arm. 15reps each side)
20 DB Box Step Overs (DB - 30/20, Box - 20/18)