work up to a heavy set of 5 (RPE 8,5)
then
3 sets of 5 reps with tempo 31X1 @85-90% of H5
12min EMOM
1. 30-40sec. tempo ring rows @2020
2. 30-40sec. tempo push ups @ 2020
3. 30-40sec. Hollow rocks/hold
In 10min work up to 85% (only if form is good) for a double Clean and Jerk
then
3x 2 C+J @ that weight
1. 15min to practice strict and/or kipping ring MU
or
2. Every 90sec. for 12min (8 sets)
1-3 strict MU + 1-3 kipping MU
9min AMRAP of:
6 TNG P. Snatch (52,5/35kg)
9 pull ups
12 goblet squats (32/24kg)