PART I – FOR QUALITY, NOT FOR TIME

20 Minute Clock to Improve Your Gymnastics:

5 L-Pull-ups
10 Ring Dips
15 Single Leg Squats

PART II – CONDITIONING

“Take Your Medicine”

4 Rounds:
60 Second Max Effort Assault Bike (For Calories)
15 Thruster 115/75

Rest 3 to 4 Minutes
*Courtesy of CrossFit Linchpin

OR

OLYMPIC WORKOUT

PART I – Ten Minutes to Build to a Heavy Overhead Squat:

PART II –  Every Two Minutes for Eight Minutes:
3 Progressively Higher Snatch Pulls off Risers

PART III –  Every Two Minutes for Eight Minutes:
1 Halting Power Snatch + 1 Halting Snatch

PART IV –  Every Two Minutes For Eight Minutes:
1.1.1 Snatch