For time:
25m Front rack dumbbell walking lunges (2 x 15/22,5 kg)
50 Alternating DB power snatch (1 x 15/22,5 kg)
25m Front rack DB walking lunges (2 db)
50 Toes to bar

Timecap 9min

Handstand push-up training
* HSPU progression

OHS 5-5-5-5-5

deficit HSPU skills

E2MOM 5 rounds
3-7 (deficit) HSPU
10 db snatch
6-10 burpee

Bench press 5 RM, then 3x3 @ same weight

Wall walk + 15s hold 5x1
dippi bw 3x5
hauis curl 4x10 10kg
pystypunnerrus 3x8 25kg
triceps push down 3x10

10 MIN AMRAP

• 3/6/9/12….. Ring rows
• 3/6/9/12….. Pushups

A: Bench press amrap@75kg + 4x5 deload set
B: Leg press 5set
C: DB Incline Bench press 3set
D: Leg extensions 3set
E: OH Cable triceps extensions 3set

4 Intervals

A1. 4-minute AMRAP

40/32 (cal) Echo Bike
+
AMRAP in the remaining time
9 Power snatches @ 35/25kg
3 Bar muscle-ups

A2. 4-minute AMRAP

30/24 (cal) Row
+
AMRAP in the remaining time
9 Thrusters @ 35/25kg (75/55lbs)
3 Ring muscle-ups

Rest 2-minutes b/t intervals

Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)

These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Deadlift 4 RM, then 3x4 @ 90%