8min for Quality:

1 Turkish Get up
20 Gymn. Swim variations

Push up variations:

2 rounds of:
Xreps Plyo Push ups
1min rest
Xreps Uneven Push ups
1min rest
Xreps Double up Push ups
2min rest

4sets:

10sec Ring row top hold
5-10reps Ring rows
1min rest

Front Rack Lunge + Ring Dips

5 sets of:
12 alt. FR rev. lunges
rest 60sec.
6-10 (wtd.) Ring Dips / Push ups
rest 60sec.

Accessories

4 giant sets of:
8-10 bent over BB rows (sup. grip)
15-20sec. L-sit var.
30m single arm Farmers walk (each side)
rest 90sec.

Accessories

3 sets of:
10-20 Hollow rocks
15-25 pull aparts

Warmup

3 sets
6-8 single leg step up to jump each side
6-8 box glute bridges each side

Powercleans

Every 90s for 12 sets
1-3. Set : 1 slow pull Power clean
4-6. Set : 1 pause Power clean (2cm off floor)
7-9. Set : 1 pause powerclean (above knee)
10-12. Set : 1 powerclean

Accessories

3 sets
1:00 ME plate push on back
1:00 ME high plank

WOD: Bike or Row

2 rounds:
4min Amrap:
40/30cal Bike // 45/35cal Row
ME MB walking lunges
7min Amrap:
75/60cal Bike // 80/65cal Row
ME MB run
4min Amrap:
40/30cal Bike // 45/35cal Row
ME WB

3min Rest

Mobility

Barbell smashing fullbody