A. Conditioning

25min EMOM
1. 45sec. Bike for cals
2. 12-16 alt. DB-Snatches
3. 6-10 push ups + 6-10 Single arm Front Squats
4. 45sec. Farmers walk (15m there and back)
5. rest

A. 6 rounds for time

3 Rounds of:
27 DB hang power Cleans
18 DB Front Squats
9 Pull Ups

- 3min rest-

2 Rounds of:
400m run
15 DB Push Press
9 T2B
9 Push Ups

-3 min Rest -

1 round of:
27 Burpees
20 DB snatches

A. Snatch

Every 90s for 3 sets

4 hang musclesnatches
4 pressing snatch balance

Rest as needed

Every 90s for 3 sets
3 hang powersnatches
3 snatch balance

Rest as needed

Every 120s for 4 sets

2 hang power snatches
2 OHS

Rest as needed

Every 120s for 4 sets

1 hang power snatches
1 OHS

A. Snatch 5 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Below Knee Hang Power Snatch 3 x 4

4 Below Knee Hang Power Snatch
4 Below Knee Hang Power Snatch
4 Below Knee Hang Power Snatch

Do a 3s pause in the starting Position below knee

C. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

RPE 8-9 for all sets. Start with 2 reps in Reserve and keep the weight for the next two sets.

D. SKILL/Capacity Ring Muscleup

Work in Kipping Ring Muscleups with Individual progressions for 10 min

OR

5 sets as Unbroken Complex
3-6 Toes to Rings
3-6 Ringdips
3-6 RMU

Rest 45s

A. Barmuscleup Skill

12 min to work on Bar Muscleups

- Jumping (high or fixed lowbar)
- jump into Kip
- jump into Airchair position
- Airchair to Open Hips
- Banded
- Supported

B. 10 minute EMOM of Wall Ball Shots and Single Arm Dumbbell Devils Presses

10-20 Wall Ball Shots
6-10 Single Arm Dumbbell Devils Press