5min to establish a ME set of:

Ring /BarMu`s
Or
Kipping/ Butterfly Pull ups
Or
TTB

6min EMOM:

1-12reps of the excercise above

3 rounds:

15 Band pull aparts
15 Bent over flys
1min rest between sets

10min Amrap:

8 One Arm KB Swing (R/L)
8 One Arm Push press (R/L)
8 One Arm OH walking Lunge (R/L)

WOD

Every 5min for 25min (5 sets):
20/15cal row
15 pull ups
10 Ring Dips/Push ups
5 DB-Burpee GTOH (2x22,5/15kg)
200m run
- scale as needed to finish sub 4:00 for first round -

Accessories

3 rounds of:
8 backburns
12 Facepulls
30sec. stick pull
rest 60sec.

Snatch complex

E2mon do
1 halting snatch dl
1 Powersnatch
1 overheadsquat

Giant sets

3 sets
10 behind the neck pushpress
8 explosive hip thruster (same weight)
6 Chinese kb row each side
4 barbell rollout
Rest 1:00

WOD:

Row or Bike
6min EMOM:
10sec ME Bike / 20sec ME Row

2min rest then


6sets:
10sec hard
20sec moderate
30sec easy

2min rest then

4sets:
30sec fast
30sec moderate
30sec easy

2min rest then

3sets:
1min moderate
1min easy

Mobility

Long hip Flow