Upper body Strength

4 sets
6-12 SA DB/KB Floor press each side (substitute with [single arm] pushups)
rest 30-60s
15-20 bentover reverse flys @controlled tempo with 1sec. hold at top)
rest 30-60s

Capacity EMOM

12min EMOM
1. 30sec. ME Goblet Squats
2. 30sec. ME Burpees

Go as fast as possible for 30sec., but only if you are able to stay with that pace. Otherwise adjust tempo accordingly (hold your reps!).

Gymnastics

10min EMOM:
1) 1-6 Muscle ups or practice one variation for ~30s
2) 5-10m HS-walk or practice variation for ~30s
- try to increase reps or distance -

Clean and Jerk

8 min EMOM:
Work up to a heavy single Clean and Jerk
- start with second weight after empty bar -
Then 5min EMOM:
1 Clean and Jerk with heaviest weight

Option with no Barbell:
8min EMOM:
1) 3 Tall Box Jumps (land as high as possible) or normal CMJ
2)3 slow Push Ups into explosive Push Ups

Pistol + Pull up

4 sets of:
6-15 pistols (each leg)
rest 60sec.
6-15 strict pull ups
rest 60sec.
- try to increase weight from last week or add a light weight. Longer rest, so you should be able to increase reps or weight -

Accessories

3 sets of:
8-12 half kneeling SA DB/KB press (each arm) - increase weight or reps
10 Balckburns