Warm Up
Band Pull aparts + Banded Hip activation
then 2 rounds
2:00 air bike
10 scap pull ups + 8 kipping + 6 kipping knee raises
12 ring row
16 alt leg v-ups

then some movement prep for muscle ups etc and start workout

Workout 1
3 Rounds
12/15 calories of air bike
5-7 bar muscle ups / Banded Bar Muscle Ups / Burpee Pull Ups
-Rest 5 Minutes-
3 Rounds
20 ghd sit ups / V-Ups
3-5 ring muscle ups / (5 strict pull up + 5 ring dips = 5 ring mu)
-rest 5 minutes-
3 Rounds
12/15 calories of air bike
10-20 toes to bars

time targets 4-5 minutes on each set. cap 7 min on each set.

some barbell warm up for power snatches like, 2-3 times 3 muscle snatch +3 hang power snatch +3 snatch balance to low power catch.

Workout 2
emom 4
4-5 tng power Snatches @50/35kg
-rest 1 minute-
emom 4
6-7 tng Power Snatches @42.5/30kg
rest 1 min
emom 4
8-9 tng power snatch @35/25kg

Accessory Work
2 sets
20+20 banded hamstring curls
20 standing behind neck tricep turn with 10/15kg dumbbell.
20 alt hand bicep curls with 10/15kg's
rest 2 min

Cool down
2+2 min wall pec/bicep strech
2+2 min uppertrap with painball against rig / floor
2+2 min forearms strech with barbell