Complete five rounds of:
* On the rings, lower from an inverted hang, slowly, with straight body and arms - 7 reps
* 15 ring push-ups

3-position snatch on the minute for 15 minutes. Use 2/3 of 1RM.

For time:
* 1000 m row
* 200 double-unders
* 1000 m run
* 100 box jumps (50cm)

5 rounds for load
2 sets of the following complex
Deadlift
hang power clean
push jerk

WOD:

3 rounds
10 hspu
8 back squats 70kg/40kg

Trail run
then
5-10-15
Thruster- 40/30kg
pullup
then
Trail run

Record details of your training of this movement.

Push jerk 4x4x70%

3xME Toes to Bar
Muscle ups 4x5 (scale with green banded rings)
For time:
75 kness to elbows
70 Ring Dips
65 Hollow Rocks
60 Push ups
55 V-ups/Knee hugs
50 Burpees

15 Minutes to establish the heaviest complex

1 Squat clean
1 Hang squat clean
1 Front squat