A. Conditioning

30min AMRAP of:
400m Run
15 target Burpees (6'')
30 WB
200m Farmers walk

A. Explosive Power + Strength

5 sets
3 high catch Boxjumps
Into
5 Strict knee raises with controlled eccentrics

B. Strength

3 sets
8 seated alt strict press
Rest 30s
8 splitsquats right
Rest 30s
8 seated alt strict press
Rest 30s
8 splitsquats left
Rest 30s

C. Accessories

3 sets
ME deadhang (max 1:00)
Into
15s YWT Holds each
Rest

A. Barbell Bench Press 2 x 5

5 Barbell Bench Press
5 Barbell Bench Press

Controlled ecc. and 1sec. pause on chest
All sets @ ~70% of last weeks weight

B. Ring Muscle Ups

10min of Skill work.

or

5min EMOM
easy number of reps Ring MU

C1. Dumbbell Flat Bench Press 2 x 8

8 Dumbbell Flat Bench Press
8 Dumbbell Flat Bench Press

@~70% of last weeks weight

C2. 3-Point Dumbbell Row 2 x 8

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

@~70% of last weeks weight

D. Ring Assistance Work

2 sets of:
1-2 neg. Ring MU with 5-10sec. supp. hold at: top, bottom, chest

A. Explosive Movement

5 sets of:
3 Box Jumps (high catch)
rest ~30sec. btw sets

B. Hang Snatch 6 x 3

3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch

start @3rd weight after empty bar and work up by feel

C. 8 minute AMRAP of Burpees to Target, Box Jump Overs, and Air Squats

9 Burpee to Target
15 Box Jump Over
21 Air Squat