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

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

Max Effort Shoulder Press
(5-5-4-3-3)-3-3-3-3-3
2min Recovery

3 x 10min Couplets

YGIG
1 x KB 24/16kg

1) 16 KBS - 200m Run

-2min rest-

2) 8 STOH (L) - 10 Walking Lunge - 8 STOH (R) - 10 Walking Lunge

-2min rest-

3) 5/5 KB Snatch - 12 Goble Squat

For time;
100 DU's / 200 Singles
50 T2B
40 Front Squats 60/40KG
30 Burpees over Bar
20 Power Cleans 60/40KG
5 Ring MU

17 Mins Time Cap

Scale as needed

15 min to find 1RM push press

12 minutes for quality and minimum rest:

• 1 x L-pull-up
• 2 x ring dip
• 2 x L-pull-up
• 4 x ring dip
• 3 x L-pull-up
• 6 x ring dip

...

Do unbroken sets, and when you fail, do 3-5 wall climbs and start from the beginning.