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6 Sets:
Deadlifts: 3@70-80%, TNG, no bouncing
Strict Pullups: 1 set for Max Unbroken Reps, then 5 sets of the half that qty with fewest breaks possible

EMOM x 16 min:
Odd min: 6 TNG Power Cleans (135/85 | R+165/115) + 6 Box Jumps (24/20)
Even min: 6-8 Ring Dips, strict as possible

Dip Progression: Ring Dip>Bar Dip>Bar Dip w/ Band>Box Dip> Pushup>Pushup on Knees


Clean Pull + Clean + FS + Jerk: 2+1+1+1: 5 sets to build to max for complex, then 2 sets @85%

After Conditioning
60 GHD situps only lowering to parellel

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