Wod

Emom24
1. 6-10 russ. kbs + 6-10 gobletsquats (24/16)
2. 6-15 burpee over kb
3. 4-8tuckups + 4-8 t2b

Split Squats + DB Press

4 sets of:
8 Back Rack Split Squats (each side) @RPE 8,5 each set
Rest ~60s
8-10 single arm DB Press (each side)
Rest ~60s

Accessories

3 Giant sets of:
10-12 DB/KB rom. DL
ME Ring Rows
ME DB/KB Skull Crusher
(At least 10reps in first set for both ME movements)
Rest 60s

Skill

Ring MU / Bar MU
10min to practice Ring and Bar MU
- you can choose one Variation depending on strengths and weaknesses or work on both -
(Max 40 Muscle Ups total)

Jerk
5 sets of:
2 jerk dip squats
2 jerk Drives
2 splitjerks
Build up to a heavy set without fails

OHS
7 sets of:
1 OHS @ 32X1
Rest 1-2min
Build up to a heavy single without fails

Accessories
3 Sets of:
12-16 Bent over alt. DB Rows
8-12 plate leg curls
No rest