Skills:
*Ring work
*Kipping / Butterfly

E90s x 10

5x3 jerk
5x2 jerk

(jerk anyhow)

5 Sets x Every 3:00

20m Dual DB or KB. AHAP

Alternating between shoulder press & bent over row

5 Rounds x Every 2:00

4 Shoulder Press 75%+
6-8 Bent Over Row

Shoulder Press

6 x 3 @ start heavy ( RIR 1-2 / ~80% )

Go Every 2:30

AMRAP30
6 deadlift 100/70kg
8 bar over burpee
10 weighted abmat sit up/ ghd sit up
200m run

EMOM 20
1) Set of Strict Ring Muscle-Ups
2) Set of L-Sit hold
3) Set of Box Jumps
4) Rest
- Athlete chooses reps and time

4 x 8 push press
- leave 2 reps in the tank
- rest 3 min btw sets

8 Rounds :

200m Run
6 Pull-Ups
8 Push-Ups
20 Air Squat
8 Push-Ups
6 Pull-Ups

No Time Cap

AMRAP15
15 shoulder to overhead with two kb`s 24/16kg
80m farmers walk
250/200m row