A. Make 5 attempts at the complex for load:
1 Power Clean +
2 Shoulder to Overhead +
3 Front Squats
B. Complete the following for time:
5-4-3-2-1
Hang Power Cleans (100/70kg)
strict HSPU
18.30 Gymnastics
A. 3 Sets of:
A1. :5 - :10 Bent Arm False grip hold on rings
A2. :15 - :30 Dip Bottom hold on rings
B. 3 Sets of:
B1. :15 False Grip hang from rings
B2. :15 Ring Support hold
C. 5 Sets of:
C1. 10 Bulgarian Ring Dips (from Box/feet on floor)
C2. 10 False grip Chin-ups on rings (False grip ring rows)
D. 3 Sets of:
15 MU Transitions on rings
19.30 Weightlifting
A. Clean & Jerk (squat clean + split jerk)
A.1 Max out in singles.
B. Barbell Chipper
20 deadlifts
20 power cleans
20 hang cleans
20 thrusters
20 push-presses