Warm-Up
Tabta: 9 rounds, alternating movements
1 second Ring L sit
2 Handstand Hold
3 Push-Up Hold(2" off the ground)

Extra Warm
EMOM for 10 Rounds
Odd: X strict ring dips(choose a rep scheme that you can accomplish consistently and well)
Even: 20 second SA ring row hold (each side)

Strength
Every 2.5 MOM for 5 Rounds
5 Bench Press @ 100% of 10RM + 5 Lbs(if you did not complete last 5x5,do not add weight, if you failed any of the last sets, subtract 10 lbs from your 10RM)

Conditioning
5 Rounds
10 Handstand Push-up(kipping)
40 Double Under(unbroken)
10 Pull-Up(chest to bar)

Finisher(on your own)
accumulate 1 Minute per arm
single arm bar hold

Weightlifting Club
E2.5MOM for 5 Rounds
3+3+3 Hang Power Clean(below the knee)+front Squat+ Power Jerk @ 70% of C&J

E2MOM for 4 Rounds
1+2 Clean extension + Hang Clean(below the knee) 80%

Every 90 seconds for 6 Rounds
1 Clean and Jerk @ 85% of 1RM clean and jerk

Every 2 Minutes for 4 Rounds
3 Floating Clean extensions @ 90% of heaviest clean