EOM 12min
Perform 3 reps of hang power snatch on every other minute for 12 minutes.

2 Rounds For Quality

30 Second Dumbbell/Kettlebell Strict Press (you choose weight)
-30 second rest-
30 Second Ring Rows
-30 second rest-
30 Seconds Push-ups
-30 second rest-
30 Second Barbell Curls 45/35
-30 second rest-

OHS 1 RM

Find OHS 1 RM, time cap 10 minute.

3 x max

3 rounds for quality of:
10 Ring Swings
10 Bottom Of Dip Swings(Rings)s
10 Ring Support Swings
5 Kipping Ring Muscle Up No Dip (Jg)s
10 Winging Pull Ups (Jg)s

6 x 4 Tall Clean
EOM 16 min Hang clean + clean + 2 front squat

4 rounds

45 second work
15 second break

Flutter kicks
Sit ups
Bicycle abs
Plank hold

A:
Back squat 3x6 @ 75%
Shoulder Press 4x6 @ 65%
B:
10min amrap:
20 over head lunge steps 20/10kg plate
10 push ups
2 rope climbs

• 1 Set of:
Bar Muscle Ups max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps