RIng work:

3sets:
1 Skin the Cat
3-6 Strict Ring Pull ups
ME Ring Pull up top hold

1min rest between sets
then

3sets:
1 Skin the Cat
3-6 Strict TTR
ME TTR Top hold

1min rest between sets

Parallett work:

10sec L-Sit hold
20 Mountain climbers
6-10 Parallett Push ups

1min rest between sets

Tabata:

1. Trommeln
2. alt. V and W holds

Powerclean

Every2 min for 12 min do this complex
1 hang power clean
1 frontsquat
1 Hang power clean
1 frontsquat
1 hang power clean

Build up over the sets

Cleanpulls

Emom10
2 cleanpulls

Start with last weight of complex and build up

Accessories

3 sets
Band pullapart variations

Jump warmup

6 min work on
Dropjump to single leg catch into single leg boxjump

Big clean and jerk complex

5 sets building up in weight
1 hang powerclean
1 Frontsquat
1 pushpress
1 hpc
1 fs
1 pushjerk
1 hpc
1 fs
1 splitjerk

Clean and jerk

5x1 clean and jerk

Build up in weight

35min Amrap:

30 DU`s
20 Air Squats
10 Burpee over rower or Parallett
100m run
15/ 12cal row // 12/9cal Bike

1min rest between rounds

Mobility

Long hip flow