4x10 bench or floor press
Try to add 2-5kg from last week

15 min of Bar Mu technique and drills

then

EMOM 6
3-5 Bar Mu

3 Rounds:

YGIG:
A1) Split stance RDL 12+12 reps
A2) Half kneeling landmine press 12+12 reps
A3) 3 point DB row 12+12 reps

5 x 5 bench press

• leave 1-2 reps in the tank
• rest 3 min btw sets

5 - 5 - 5 - 5 - 5

1 rep reserve every set

Close-grip bench press
X x 8, AHAFA

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Post 5 heaviest succesful attempts

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments

4 Rounds
YGIG / Rounds
8+8 Half kneeling landmine press
8+8 Landmine row
3-1-X-1
AHAFA

3 x 10 min AMRAP
1min rest

1) 8 Burpee box jump - 8 T2B

2) 8 Bar over burpee - 4 Wolf complex 40/30kg

3) 8 Burpee pull up - 8 KB Front squat 2 x 24/16kg

RX

3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (45/60kg)

SCALED1:

3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (35/50kg)

SCALED2:

3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (20/30kg)

INTENDED STIMULUS
Gymnastics and weightlifting triplet with moderate loading and high skill.
10:00-15:00; advanced athletes will go faster.
Air squats in 2:00 or less.
Muscle-ups in no more than 3 sets.
Hang power cleans in no more than 3 sets.
TC: 20