2 rounds, 5min rest between. (A+B+A+B)

A)

30/22 kcal Assault
30 OHS (50/35kg)

RPE 4-5

This is all out effort! Scale if needed.

Rest 5min

B)
12-9-6

TTB
Box over Jump

RPE 4-5

Rest 5min

Warm Up well! Hit this with everything you got. Only 4 intervals...

Practise:

-Tripod (head stance)
-Hip extension (back on the floor)
-From Leg and hip extension to plank hold
-HSPU on the wall, with abmat or without

Advanced:
Try to find your 5 RM deficit kipping HSPU

Mobility for overhead position

CJ: 5x3 @65-85%

20min AMRAP:

Assault 15/10kcal
Round of Nate

RPE 3-4

Scale if needed.

Round of Nate is:

2 MU
4 HSPU
8 KBS (32/24kg)

1.
Every 2 min:
10-8-6-4-2x
Tng power clean (65-85%)

Rest 5min...

2.
Every 2min:
10-8-6-4-2x
Tng Cluster (65-85%)

21-15-9
Wall ball
Kettlebell swing (american)
Box jump

3 rnds

10-12 bent over row
10-12 shoulder external rotation lying on the side/hand
10-12 seated shoulder press with a barbell

4 rds for quality:

Strict Ring Dip 12 reps
Strict Chin up 12 reps

rest 90 seconds

-you can break the sets but rests inside the sets need to be short, max 15 seconds. On option is to do the "cluster style":
4 reps, 15 sec rest, 4 reps, 15 sec rest, 4 reps.

Chipper:

400m run
21 Kipping pull-ups
400m run
15 C2B
400m run
9 Bar MUs

Timecap 12 min

-try to do big sets on gymnastics movements.