3 rounds for Quality:

1. 5 Ring roll outs
2. 5 Strict TTB
3. 1 Peg Board ascent or 2 Scaled Rope climbs
4. 7 One Arm Ring rows

3 sets:

3-4 Ring Dips
5-6 Ring Push ups
7-8 Z-Press
90sec rest between sets

5 rounds total/ Every 20sec (Death by style)

3-4-5 Burpees

Chin up - Ring Dip

6 sets of:
4-6 (wtd.) Chin ups
4-6 (wtd.) Ring Dips
rest as needed between sets

WOD

3 rounds of:
21 pull ups
15 Bar facing Burpees
9 Deadlifts (125/85kg)
- 10min cap -

Cluster

8 min to find 1RM Cluster

Cluster/Jerk Complex

4 sets of:
1 Cluster + 2 Split Jerks (2sec Pause in catch) @~90% of Max Cluster

Push Pull accessories

4 sets of:
8 Thruster
Rest 30sec
8 sup. BB bent over row
Rest 60sec
(same weight for both movements; AHAP)

6*5min Amrap;

In Teams of 2 as YGIG:
1min rest between sets:

1. Row
2. Sled Push
3. Ski
4. Burpee Suicide Run
5. Bike
6. DU`S

Power Clean

4x 2 @ ~80-85%

Split Jerk

4x 2 @ ~85-90%

Strict Press

3x 5 @ 60%

Chest Supported DB Rows

5x 6-8
rest 1min

Par. HSPU

5 sets of:
4-6 reps (3-4sec. on neg. then kip up)
rest by feel

Accessories

2x 8 DB ext. rot. (each side)
then
4:30 of Gymn. swim