Vertical Push/Core

5 Rounds for quality:

3-5 unbroken Strict HSPU (Progression: deficit/Regression: cluster set, Partner assisted, Abmat, negatives, HS Hold + Seated DB Press)
20-30 sec. Hollow Hold

*rest between exercises as needed

Vertical Pull/Core

5 Rounds for quality:

3-5 unbroken Strict Pull Ups (Progression: weighted/Regression: cluster set, Partner assisted)
10-15 Ring Body Saw

*rest as needed between exercises

Gymnastic Swimming for Shoulder Health

2 sets:

20 sec. W-Hold
20 sec. Crawl
20 sec. Breast Stroke
20 sec. W-Hold Up&Down
-1 min. rest-

Wods

1. Amrap8
150/120m row
2-4-6-8...double kb/db hang powercleans

Rest 2 min

Amrap8
100m run
2-4-6-8... Kb/db Frontsquats

Rest 2 min

Amrap8
0.3/0.2 miles assault air bike
2-4-6-8....kb/db stoh

EMOM 17:

EMOM 5:
- 3 Drop Snatch + 3 OHS (43X1)
Rest 60s
EMOM 5:
- 2 Snatch Push Press + 2 OHS (32X1)
Rest 60s
EMOM 5:
- 1 Snatch Balance + 1 OHS (21X1)

Work up:

- Snatch High Pull
- High Hang Snatch
- OHS (21X1)
(TC: 10 Min)

Tabata

8 Rounds:
- 20s KBS (24/16)
- 10s Squat Jumps

Air Bike - Row

120s on - 120s off
90s on - 90s off
60s on - 60s off
30s on - 30s off
60s on - 60s off
90s on - 90s off
120s on - 120s off

Rest 2 Min

Again (Change erg)

Total Time: 40 Min

Clean and Jerk

Work up in weight for:
Hang Clean + Clean + Jerk
then
3x 3 P. Clean + 3 P. Jerks @ ~80% of Complex

Push - Pull

5 sets of:
6-8 bent over BB rows (sup. grip)
rest by feel
5 Bench Press
rest by feel

Accessories

3 sets of:
10-12 bent over DB rows (wide ellbow)
je 10-15sec. Y-W-T hold
8-12 GHR