For time:

21 Toes To Bar, 50 Double Unders
21 Chest To Bar Pull-ups, 50 Double Unders
15 Toes To Bar, 50 Double Unders
15 Bar Muscle-ups, 50 Double Unders
9 Toes to Bar, 50 Double Unders
9 Ring Muscle Ups, 50 Double Unders

Time Cap 18

( 12:00 - 15:00 )

Build a Heavy Set of 5 Push Jerks

( 7:00 - 12:00 )

Build to a Heavy Set of 3 Push Press

( 0:00 - 7:00 )

Build to a heavy Shoulder Press

With partner, 90s on - 45s off x10, alternate between a & b.
a) 8 syncro no-jump burpee + amrap russian kbs
b) 4 syncro push up, 8 syncro sit up + amrap box get up

AMRAPs are done as YGIG.

1:00 Active Samson
1:00 Front Rack Stretch on Box
1:00 Banded Front Rack Stretch ( each )
1:00 Pigeon Pose on Box ( each )

With a continuously running 12min clock perform:
36 DU + 8 Overhead Lunges 22,5/17,5kg in the first 2min
36 DU + 12 OH Lunges, in the second 2min
36 DU + 16 OH Lunges, in the third 2min
...
Continuing this for as long as you are able.

Power Clean + Split Jerk

4 x ( 1 + 1 ) @ 50 - 60 %

Clean Pull

4 x 2 @ 100% @ C&J

Front Squat

3 x 2 @ 80%

Tall Jerk @ Barbell

4 x 3

Box Jumps

4 x 2

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35k