Ring Dips

5 sets of 4 strict (wtd) Ring Dips
(scale to 2-3 neg. Ring Dips ~10sec down, Band assisted but no more than a red band, Box Dips - evtl. mehr reps)
Rest ~90sec

Push Pull

3 sets of:
6-8 Tempo bent over rows (sup. Grip) (X131)
Rest 30-60sec
6-8 single arm DB Floor Press
Rest 30-60sec

Accessories

3 rounds of:
20m single arm OH carry (each side)
6 single arm Ring Rows (each side)
1 lane Bear crawl

Hang Snatch High Pulls

Every 90sec for 5sets:
3 Hang Snatch High Pulls - across

Hang Power Snatch

Find a heavy double Hang Power Snatch
Then 5x1 H. P. Snatch @100%

DB Skill workout

For Time:
20 alt. DB Snatches (22,5/15kg)
2 lanes OH Carry
20 DB OH Squat
2 lanes OH Carry
20 DB H. Clean and Jerk
2 lanes OH Carry
20 DB H. Squat Clean
2 lanes OH Carry
(8min cap)