Warm up 3 rounds for quality of movement

1 minute row

6 windmill each side

10 soots press

10 Romanian dead lift with toes elevated

1. E2mom x 4, 0-8 minute

2 squat snatches

60-70-75-80%

Then e1,5mom x 5, 8-15,5 minute

1 squat snatch

80-85-90-92,5-95%

2. Gymnastics

A. Practice hs walk with obstacles 15 minutes

B. Emom 5 minutes

Strict ring muscle ups

Peak a number that you can maintain 5 sets

C. Emom 5 minutes

Strict hspu

Peak a number that you can maintain 5 sets

3. For time

21-18-15-12-9-6 reps of

Ohs and facing burpees over bar 50-35kg