Front squat 3 RM, then 3x3 @ 90%

Find your max weight in 1 power clean 1 hang power clean & 2 split Jerk tn’go.

10 min emom x 5 ttb

2 rounds of:
100 su
50 walking lunges
100 su
40 sit ups
100 su
30 push ups
100 su

1 round

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

1 round

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

2 power clean + 1 hang clean + 1 jerk x 1 @ 70% x 5 @ 75%
1 power clean + 1 hang clean + 1 jerk @ 80% x 1

For Time:
Legless Rope Climb (5 m) 5 reps
Rope Climb (5 m) 10 reps

There is no description for this WOD as it is stat.

Gymnastics

Beginners: EMOM for 10min
ODD: Pull-ups
EVEN: dips or dip progressions

Intermediate:
muscle ups drills (jumping muscle ups, muscle up eccentrics, floor transitions etc)

Advanced:
muscle ups (use a number that can be maintained throughout the 10min)

6 muscle snatches 45kg
8 DB roe 2x22.5kg
10 cal Assault bike

5 rounds
6 deadlift (heavy)
4 sets of 3x hurdle hop