Rope climg technique.

3x 5-10 toes to ropes

AMRAP 13, With partner

12 Thrusters 45/30kg
12 box over burpees

YGIG

Find your max standing broad jump length!

21 min emom

1 min: row 15/12 cal
2 min: burpee box jump x 5 and then max rep alternating DB snatch 22.5/15 kg
3 min: REST

scaled:
1 min row 12/9 cal
2 min burpee box step up x 4 and then max rep alternating DB snatch 15/10 kg

3 min: REST
Row should take max 45 seconds

Warm up
5 min cardio machine
5 min speed ladders
10 min mobility (squat and lat/chest)

21-15-9
Bodyweight FloorPress
Pull-ups

AMRAP 30 with partner

Row calories

12 Thruster 45/35kg
20 American Swing 24/16kg
10 Single arm devils press 22,5/15kg

Change as you desire

Back squat 1 x 20

Muscle up Progressions
Kipping on rings 2 sets of 8-10 reps
Hips to rings 2 sets of 3-5 reps
Turning point with lower rings 2 sets of 3-5 reps
Jumping Ring Mu 2 sets of 3-5 reps
Try couple Ring MU's if there is a chance to get it!

Metcon (reps)

AMRAP in 8 minutes of:
30 Double-unders
9 Squat cleans 60/40kg

Rest 2 minutes

AMRAP in 8 minutes of:
30 Double-unders
9 Ring-dips

Accessory:
3-5 rounds of:
20-30s Hollow hold
15-20 V-ups

Rest 1min between rounds.