Warm-Up
3 Rounds
10 Diamond Pushups (2020)
10 Single ARM Bent over Row (2020)
5 Strict Toes to bar (30X0)

Extra Warm
1xME set strict handstand Push-up
Rest 1 Minute
1xME set Kipping HSPU
sub: 2x ME set of Pike Push-Up

Strength
Every 2 Minutes for 5 Rounds:
5 Bench Press @ 100% of 10RM

Conditioning
4 Rounds
13 Push Press (115/85)
40 Double Under
2 Rope Climb (legless)

Accessory: on your own
4xa+b
a. 12Skull Crushers
b. 12 Bicep Curls

Weightlifting Club
E2MOM for 5 Rounds
3+2 Everett Clean Pulls+ Hang Power Clean (65%)

E2.5MOM for 4 Rounds
1+1 Hang Power Clean+Hang Clean (3 sec descent+3 sec pause in receiving position) (80%)

EMOM for 8 Rounds
1 Clean  (85%)

E2MOM for 4 Rounds
3 Segmented Clean Pulls  (90%)