Max reps unbroken strict HSPU.

18 Min EMOM
1. 30 secs bottom of the Dip (scale to bottom of Push up)
2. 30 secs chin above the bar (scale to rings or use a band)
3. 20 hollow rocks

Scale as needed, time under tension can be reduced to keep quality. This will be tough

Push Press

2-3-4-5-4-3-2, AHAP

Go Every 2:30

Back squats
55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)

The first two sets are super light so you can use these as a warm up.

Again use that 90% as your max and take the above from that

Post Amrap in comments

21-15-9-15-21
Deadlift
Hspu
T2b
Burpees

100/70kg

TC 18 Mins

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% AMRAP

Go off your actual max or more if it’s been easy

3x20 Weighted Sit-ups (moderate weight)

Ring MU
Practice

then

EMOM 5
1 Ring MU + 5 Ring Dips

Practice makes perfect:

1) Power Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk

YGIG / Round

4 rounds each
12 Deadlift
9 Hang power clean
6 Stoh

*1round = both arms

TC 13min

@ 16/12kg