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