3 rounds for quality, not time:
- 20s pronated passive hang
- 20s supinated passive hang
- 90s alternating single arm passive hang
- 60s floor planche lean with external rotation
- 20 reps of all 4 LYTP variations, this week holding fractional plates
- 12 winging pull-ups (forward and back is 1 rep)

Passive hang means relax your shoulders as much as possible and just hang. Pronated means overhand grip, and supinated means underhand grip. If single arm hang is too much for your shoulder and you start spinning out of control, put 1 or 2 fingers of your other hang on the bar to give some extra support. For the floor planche lean, keep your elbows completely straight and carefully lean forward a little bit. If there's too much pressure on your elbows you're leaning forward too much. You can scale further by putting your knees down on the floor. For the LYTP and winging pull-ups focus on controlled movement throughout a full range of motion

4 x 6
weighted Rope chin-ups ( + weight up to 30% of BodyWeight)
Alternate top hand position each set

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

Snatch balance 1-1-1-1-1-1-1

Clean 5 x 5 @ 60% 1RM

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

Back Squat 5-5-5-5-5 reps

Weighted pull-ups 3-3-3-3-3 reps