A. In superset (alternate exercises), Build to a heavy set of both, within 4-6 sets.? A1. 2 Push press? A2. 2 Weighted Chin-up

B Alternating Every 30s X 15 sets total ?B1. 3-4 Kipping Muscle-ups @ 80% effort? B2. 4-7 Straight leg kipping toes to bar ?B3. 4-7 Kipping HSPU with focus on rythm

C1. EMOM x 7 min:? 6 OHS 45/30kg, 10 Double-unders

Rest 5 min

C2. AMRAP 7 min, @90% effort: ?6 TnG Squat Clean 50/35kg, 5 Ring Dips, 4 Burpee Box Jumps 60/50cm, 200m row