• Go by the feeling
• Building, but keep it manageable. Try not to fail!
• Rest as needed

6x Every 2,5min:

1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk

.

80-90% 1 RM Split Jerk

Back Squat 5x5 5 RM

4 rounds (20 mins)

1a) Ring Muscle-up Transitions x 40s of Practice
- Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

1b) Gymnastics Static Hold x 20s
– L-Sit
– Handstand Hold
– Ring Support Hold
– Free Standing Handstand

Easy pace between A and B to allow good movement quality!

3 x 8 rep with DB/KB

8 rounds FT
200 mt sprint
10 squats
10 push ups
1' rest
4 km run

"AMRAP in 15 Minutes:
9 Power Snatch @40/30kg
12 Lateral Burpee over the Bar
15 cal Row

Front squat 3x3, 2x2
Bulgarian squat 4x8/8

"EMOM 16'
1: Slam Ball Burpee @12/8kg
2: Wall Sit
3: Double KB Clean @ 16/12 kg
4: Double KB FR hold

• 45s work, 15s rest "

Benchpress 4x8