4 strick pull-ups
7 ring dips
10 ab mat sit-ups
4 strick pull-ups
7 ring dips
10 med ball floor to shoulder (alternating shoulders) = 1 round

AMRAP 21mins

Part A

snatch to half kneeling windmill (1+3)
5 each side

try to progress by increasing ROM

Part B

5 sets

Max rep diamond push ups
into
sub max chin ups/ rows

increase reps from last week

Part C

3 rounds

1 min suitcase step up left
1 min suitacse step up right
1 min rest

Romanian deadlift 3x12 / 2 min

deadlift 6x6 7 3min

75-80%

3x8 /2 min

Backsquat 5x3 / 3 min
90-95%

Bench press 6x5 sista setet amrap

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

BW Strength(5)
On the minute-5x3 strict pull up or bent over row w/2 second hold at the top.

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
5 db/sb/bb(dumbbell/sandbag/barbell) deadlifts
5 db/sb/bb hang cleans
5 db/sb/bb push press(3 second hold at the top)
5 body builders(3 second hold in the up)
5 v-ups

Finisher
50 bicycles
1:00 hamstring stretch

Power snatch 5x2 reps

Practice Kipping HSPU for 10-15min
+
20min Amrap
10 Double KB overhead alternating reverse lunges
8 CTB
10 Double KB overhead alternating reverse lunges
8 Burpees