Warm Up
3 min easy cardio

2 Sets
10+10 single leg hip bridges with pause
30 Sec Front leaning on rings

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans

Weightlifting
3 sets
3 Power cleans + 3 Front squat @60-67% 1RM Power Clean
2 Power Clean + 2 Front Squat @68-75% 1RM Power Clean
1 Power Clean + 1 Front Squat @75-83% 1RM Power Clean
rest 20-30 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Accessory Work
3 sets
12-15 v-ups (fast)
8-10 sharp kb swings @16/24kg
3 sharp box jumps
rest 2-3min bwn sets

Warm Up
3 min easy cardio machine

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Squat Snatch @60-65% 1RM Snatch
2 Squat Snatch @65-73% 1RM Snatch
1 Squat Snatch @70-80% 1RM Snatch
rest 30-45 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Metcon
2 x 2 rounds / 2 min rest after 2 rounds and repeat
15/12 calories rowing OR 12/10 cal air bike
30-45 double unders
6-8 double kb thrusters @2x12-16/16-24kg's

Technique

Ring Support Hold
Ring Dip Hold

Gymnastics 1

5 Rounds
10sec ON 20sec OFF
Ring Support Hold
Ring Dip Hold

Gymnastics 2

5 Rounds
10sec ON 20sec OFF
Chin Over Bar Hold
Hanging L-Sit Hold/ Hanging Tuck Hold

Gymnastics EMOM9

1. 10-12 Ring Rows
2. 10-15 Hollow Rocks/ Bent Hollow Rocks
3. 10-12 Push Up

EMOM 12
- 7-11 strict hspu/ 6-10 negative Kipping hspu/ 4-6 negative hspu/ 8-15 box hspu
- 10-15 hollow pull down

AMRAP 10: for quality
10 seated DB press
10 strict t2b/ leg raise
10 (5+5) renegade row

EMOM 5

3-10 kipping pull up/ c2b

3 Rounds
10 Single Dumbbell High Plank Pull Throughs
1:00 Plank

1min ON / 30sec OFF x 10
(Alternating a/b, 5 x both)

A) 1-2 wall walks
- rest of the time hanging L-sit/ tuck hold

B) 5-10 push ups
- rest of the time max reps pistol squats

Core
50-30-10
- pike leg lifts
- hollow rocks

Deadlift

8-6-4-2

1-2reps in tank

Strict Press 5-5-5-5

Rest as needed between sets.

Build to today's heavy 5.
--then--
3 x 5 @ 80-90% of 1.