Warm Up
3 rounds
1 min run
10 banded good morning
10 ring row and 10sec hold on last rep
15-25 sec of ring support or Dip hold
6-8 kip swings on rings

Gymnastic
Every 30-45 sec for 10-12 times
1-2 ring muscle ups or drill you have used

Strenght
Muscle snatch 3x12-15reps@30-35%
TNG power snatch + 0HS emom 5 : 4+3 reps @63-65'% of 1rm (laske power snatchista)
2x2+3x1reps of snatch @70-80%

Skill Metcon
Emom 12
odd : 40 sec of easy/moderate pace air bike
even : 6-10 reps of strict hspu

Accessory Work
2-3x12+12 single arm db press (Seated)
2-3x12+12 single arm rear delt row
2-3x30 weighted medball twits + 10-15 knee tucks
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio (bike erg or fast walk/light jog)