Skill:
Kipping pull up/C2B
Rx+: Kipping bar mu

If you dont have strict pull up , NO KIPPING pull up, do 4x 3negative pull up with 2 mins rest btw sets (12 sec lowering down)

If you cant do negative , work only on kipping technique and do 4x 12 reps ring row with 3sec down , 2 mins rest btw sets

100 burpees for time

50m HS-walk
20 pistols alternating
10 strict pull ups
20 box over jumps 60cm/50cm

For Time
25 Double-Unders
25 Ring Row
25 Push Presses @25/15kg
20 Double-Unders
20 Ring Row
20 Push Presses @25/15kg
15 Double-Unders
15 Ring Row
15 Push Presses @25/15kg
10 Double-Unders
10 Ring Row
10 Push Presses @25/15kg
TC: 15'

21-15-9
- Deadlift 100kg/60kg
- Handstand pushup

In teams of 2 perform

5 rounds for time

3 rope climbs
10 t2b
21 OH lunges with plate (20/15kg)
400m run (both)

While other is working, the other one rests. Reps are divided between team members. Except both are running at the same time and the whole distance.

STRENGTH

4 rounds, rest as needed

1) 10-20 Parallette Push-Up
2) 6+6 Reverse Lunge

RPE 3+ to 4

EMOM 15
1) russian twists
2) sit ups
3) mountain climbers
4) L-sit
5) rest

TABATA:
hollow hold/arch hold

10 rounds for time
20kcal row
5+5 (alt) db snatch @32,5kg

10 air squats
10 push up to down dog

10 jax
10 pik n grass

10 active spiderman
10 active dive bombers

10 alt side lunge
10 plank taps

Mobility(4)
1:00 min chest stretch
1:00 min butterfly stretch

Weightlifting(15)
4x1 bench/strict @90

Workout(20)
400m run
50 kettlebell swings
40 burpees
30 cal row
20 ring row-pull ups-challenge up-20 c2b/10 rmu
10 thrusters 95/65-challenge up-115/85
400m run

Opt(12)
1600m walk/run
5x5 hip ext
work up to heavy clean
snatch practice

Finisher
30 arm circles
60 kneeling crunch
1:00 min hamstring stretch