Do 1 complex of:

1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Press

1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Jerk

1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk

1:00 - 1 complex @60/40kg + ME Muscle Ups

Rest 3:00

2) 2:00 - 1 complex @ 70/45kg + ME Muscle Ups

Rest 3:00

3) 3:00 - 1 complex @80/50kg + ME Muscle Ups

Rest 3:00

4) 4:00 - 1 complex @90/55kg + ME Muscle Ups

17.30 Mobility

Ankle/Calves Mobility

18.30 Gymnastics

A. Ring HSPU Progressions

B. 20min AMRAP for quality of:

1-3 (Ring) HSPU

5-8 Active Hangs (3sec. top hold)

10 Over the Box Jumps

19.30 Weightlifting

A. Snatch Pulls

A.1 Daily max in snatch pulls for triples.

A.2 Do three additional sets of triples on 90% of 3.1.

A.3 Do three additional sets of five reps on 75% of 3.1.

A.4 Do one set of 15 reps on 60% of 3.1 but as TNG.

B. Deadlift

B.1 Ten reps, touch and go, strongest mix-grip.

B.2 Ten reps, touch and go, weakest mix-grip.

B.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.