Build the weight up to 60-70%

then

EMOM 8
1 Clean & Jerk @ 60-70%

AMRAP 12

6 Deficit HSPU
8 Weighted Pistols Alt.
10 Pull-Ups

Build up to a quality max on the following complex
1 Snatch + hang snatch + OHS

6 Floor Press

Build to a heavy set of 6 floor presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

EMOM16
1. Bar muscle ups / Chest to bar pull ups / Pull ups / Kipping
2. Hand stand walk / Shoulder taps in a wall facing handstand hold or plank
3. Double unders
4. Rest

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. No need for going hard - the focus here is on getting better at gymnastics skills.

For time:

15 - 14 - 13 - 12 - 11 - 10

Wallballs 9/6 kg
20 Double unders after every set

TC 6 min

4 x 12

Set every 2 min

Underhand grip

Strength 1.
Every 1:30 x 6
12 -10 - 8
Sitting shoulder press
Supine ring row

——-

Strength 2.
Every 1:30 x 6
12 - 10 - 8
Deficit Push-ups
Romanian deadlift

4 Rounds for quality

10 KBS
10 Ring row

For time:

• 30 back squat @ 60/40kg
• run 400m
• 20 back squat
• run 400m
• 10 back squat
• run 400m