Push press
5-5-5 @ 80%
3-3-3 @ 85%
1-1-1 @ 90%

Power jerks
EMOM 12
1) 3 jerks @60%
2) 2 jerks @65%
3) 1 jerk @70%
4) Rest

4 rounds:
3 Strict Press (ahafa)
30s. Rest
8 Barbell bicep curls 40/30kg
30s. Rest
Max Reps Strict Ring Dips / Strict Dips / Push-ups
3min Rest after Rind Dips

Post the total number of dips.

Deadlift from blocks (from the knee).

3 reps @50, 60, 70, 80% of 1RM DL
3x3 @90%

Rest 2min after sets of 3 @90%.

Teams of 3:
1000 m ROW
100 Power Snatches (75/55)
1000 m ROW
75 Power Snatches (95/65)
1000 M ROW
50 Power Snatches (115/80)

Power cleans
EMOM 12
1) 3 Power cleans @70%
2) 2 Power cleans @75%
3) 1 Power clean @80%
4) Rest

Narrow grip floor press 4 x 10

One second pause at the bottom

30s ON, 30s OFF

A) Alternating DB snatch
B) Box jumps 60/50cm
C) Crunch hold
D) DB overhead walking lunge (alternate hands btw rounds)
E) DU

Find your max reps handstand push-ups

3 x 50%
3 x 60%
3 x 70%
3 x 80%
3 x 2 x 90-95%

Rest 2min btw sets, in 90-95% lifts.