4 Rounds

5 L-sit pull up (AHAFA)

1min Rest

5 (5s) Deficit negative HSPU (AHAFA)

1min Rest

For Time:

21 - 15 - 9
Thrusters (40/30 kg)
Pull-Ups

15 - 12 - 9
Thrusters (50/35 kg)
Chest-to-Bar Pull-Ups

12 - 9 - 6
Thrusters (60/40 kg)
Bar Muscle-Ups

DL

10 - 10 - 10 - 10
70%max, rest 2 min

Power Clean + Push Jerk ( TnG )

8-8-6-6-4-4

Go Every 2:30

For time
10-9-8-…-1
Strict Pullups
Shoulder Press @70% of 1RM
Box Jumps

back squat 5x8 (light)

Build to a daily technical heavy in 10 min
Power Clean + Split Jerk

8 sets
3-6 ring pull up
3-6 ring dip
Rest 2min after set

Muscle-ups depending on your skill level.

Scale to chest-to-bar pull-ups and/or ring-dips if necessary.

Start again from rep 1 if you fail.

Rest 2 minutes and then continue with the next exercise

STRENGTH

Deadlift 1RM

RPE 5 (maximum effort)

Execute only with good form!