Deadlift

Every 90sec. for 9min (6 sets):
6 TNG DL @ 60%+ (max RPE 8,5)

Push - Pull - Split squat

In alternating sets:
4x 6-8 single arm DB-press (each arm)
rest 30sec.
4x 4-6 (wtd.) Chin ups
rest 30sec.
3x 10-12 bulg. split squats (each leg - KB in goblet pos.)
rest 60sec.

Clean and Jerk

For time:
5 C+J @ 80%
5 C+J @ 85%
5 C+J @ 90%
- goal is to be afap but with no (or minimum) fails! -
(10min cap)

Gymnastics Skill

A) 12min to work on Ring Muscle Ups and Handstand walk


B) 10min EMOM
1. 2-7 MU
2. 10-20m Handstand walk

Push - Pull - Lunge

4 sets of:
10 walking lunges (BB in back rack - heavy)
rest 30-60sec.
5-7 single arm DB-press (each arm)
rest 30-60sec.
8-10 bent over BB rows
rest 30-60sec.

Accessories

100m single arm Farmers walk (each arm - with KB)
- divide however you like -