Back or front squat

Back squat, 3 x 6, AHAP

Amrap 30 for quality

8+8 bulgarian split squat /w KB or DB heavy
6 hip raise heavy
16 push ups + scapula
20 ring pull downs

2rds
20-15
Row cal
Thruster (38/25)
Pull Up/ 4-3 Bar MU

Accessory work

3 rounds of:

8-12 Strict pull-ups / Ring row
8-12 DB Hammer curl into shoulder press

15 min AMRAP
10 lunges 60kg/40kg
10 cleans 60kg/40kg
10 jerks 60kg/40kg
15 cal AB

Max Unbroken reps in one minute. Rest 2 min between set.

5 reps to buy out

Kipping
Pull up
Chest-to-bar
Bar Muscle up
Ring Muscle

Optional Accessory
GYMNASTIC CONDITIONING

Every 45sec x7

Muscle-Up or Jumping Muscle-Up video

Pick a rep scheme that is repeatable.

RPE 3+ to 4

20 KB swings (24/16kg)
10 Burpee

(Time cap: 12min.)

2 rounds for time, with a partner:

1K Run (skillmill)
50 KB thrusters 2x16/12kg
100 Abmat sit-ups
2K Row
50 Box jumps
100 Push-ups
Rest 2min

You can split the reps anyway you want.