With barbell 2 sets
3 snatch grip deadlifts
3 muscle snatch
3 snatch grip push press behind neck
3 pause OHS
3 hang snatch

Every 1.5 min for 15 minutes (10 sets)
2 hang squat snatches (mid thigh) + 1 snatch @50-70%
fast and sharp lifts

Pause OHS 5x3 reps, climb to moderate heavy 3 rep set.
rest 2 min bwn

Warm Up
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast
then do some overall streching for your body and get going.

Metcon
10 rounds
45 sec on / 45 sec off
Cal Air Bike (goal is 12/9 calories)
so not all out but mod/fast pace.

Dont go too hot, keep mod/fast pace. For me it would be 65-70rpm so 330-425 watts.

Back squat 5 x 7

EMOM x 16:00

Min 1: 30s Sumo Deadlift High Pull @ 35/25kg
Min 2: 30s Hang Power Snatch
Min 3: 30s Hand Release Push-ups
Min 4: 30s USA Kettlebell Swings @24/16kg

Goal: Everything should be light and able to be performed for 30s without stopping. Score = total reps.
Rx+: @42.5/30, heavier KB

Extra:
Low Angle Banded Facepull: 4 x 15-20. Rest 60s.

Ring Muscle up Practise
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

How did it go?

Back squat 4 x 9

3 RFT
25/20 cal row/ 400m run
20 thrusters 95/65
15 TTB

*18:00 time cap

Strength:

15 mins to build up to a heavy arm over arm sled pull

Workout:

3 rounds

2 lengths arm over arm sled
100m sandbag carry
100m suitcase carry

AMRAP 15:
2 Rope Climbs 4m
:30 HS Hold
400m Skillmill Run

Finisher: Plank tabata