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.

For time:
(partitioned any way)

40 Ring muscle-ups
80-cal. row
120 wall-ball shots (20/14lbs)

Time cap: 20 minutes

Optional Accessory
GYMNASTIC STRENGTH

3x15-25 GHD Sit-Up

RPE 3 to 3+

Rest as needed between sets

5 Sets of 1 Tempo:
6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

On the Minute x 12:
3 Power Snatches

5 RDS

4 Bar Muscle upa
12 Toes to Bar
20 m one arm walking lunge KB 32/24kg (Front rack)
30/25 Cal. Row

TC 30