Snatch high pull 4x2 reps @85-90-95-100% of 1rm snatch.
perform set every 2,5 min for 10 minutes

4 x 3min AMRAP / 1min REST

4 DB Hang Power Clean
6 Push Ups on DBs
8 DB Front Rack Step Back Lunge
@22,5/15kg

You can Use KBs and Do normal push ups if You are lacking weight!

Waving Back squat (15 mins)
6-1-6-1-6-1
- keep the same for the sets of 6s
- add weight each time for the heavy singles
- Goal is to build a weight within 10% range from your current max with the singles

4 rounds (20 mins)

1a) Ring Muscle-up Transitions x 40s of Practice
- Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

1b) Gymnastics Static Hold x 20s
– L-Sit
– Handstand Hold
– Ring Support Hold
– Free Standing Handstand

Easy pace between A and B to allow good movement quality!

Barbell Curls: 3 x 10. Rest 60s.

STRENGTH

4-5 rounds, rest as needed between:

1) 6+6 Single Arm DB Press
2) 6 Weighted Pull-Up
3) 6 Weighted Ring Dip

RPE 4

Back Squat : (20 mins)
1 RM
Building up sets:
1x8 @ 40%
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
1x3 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 100%
.
.
- rest more then 2 mins but less than 4 mins between the heaviest sets !

Rx: Build to a 1RM
Optional: Sets of 3-5 adding weight if form permits

For time:
100 Bench press @60/42kg
- For every break 10 Strict pull-ups

TC40min

On the 1:30 x 4 Rounds:
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat

2 rounds for time, in teams of 3:
Only 1 team member works at a time
3K Row
100 Push-ups
150 Abmat SU
200 DU
Then all together
800m Run with 2x20/15 kg DB, KB or plate.