A. 4 sets of

4 sets of

15 Burpees to target
20 SA DB OH rev. lunges (22,5/15kg)
200m run
15 pull ups
15 push ups
15 SA DB P.Cleans (22,5/15kg)

->2 mins rest after each set

A. Clean and jerk

EMOM‘8:
1 clean pull + 1 clean + 1 push jerk

Rest 3 min

EMOM‘10:
1. 8-12 Front squats
2. 2-5 push jerks

Accessories: 3 Sets of:
12 bottom up press
30 sec KB front rack hold
20 banded pull apart

A. SKILL

Practice Ring Muscleups for 8-10 min with the following Progressions

5-8 sets
1. 4-6 small Ring Swings
2. 4-6 big Ring swings
3. 4-6 Rings to hips
4. 4-6 Ring support swings to dip

Or

5-8 sets of complex
2 small swings
2 big swings
2 transition into catch
2 muscleups

B. Heel Elevated Goblet Squats 2 x 15-25

15-25 Heel Elevated Goblet Squats
15-25 Heel Elevated Goblet Squats

C1. 3-Point Dumbbell Row 2 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

C2. Strict Handstand Push-Up 2 x 8-15

8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up

D. Slider Hamstring Curl 3 x 8-15

8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl

A. Heel Elevated Goblet Squats 3 x 12-25

12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats

Work at ~1-2RIR for all sets.

B1. Single Arm Dumbbell Floor Press 3 x 8-15

8-15 Single Arm Dumbbell Floor Press
8-15 Single Arm Dumbbell Floor Press
8-15 Single Arm Dumbbell Floor Press

B2. Supinated Pull-Up 3 x 8-15

8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up

C. Accessories

Accumulate 100 prone banded leg curls.
then
Accumulate 100 band pull aparts.