Warm-Up
3x30 second stations
Wall Sit w/ plate hold
Plank: hands and feet
Single Arm Ring Row Hold (top) L
Single Arm Ring Row Hold (top) R

Extra Hot
4X ME Pull-Up
1: Strict Chest to Bar
2: Strict
3: ME kipping (until kip fails)
4: Absolute failure

Strength
5xa+b
a.10 Rope Pull-Ups (1/2 left hand on top,1/2 right hand on top)
b.ME Diamond Push-ups
rest as needed

Conditioning
5 Rounds for time
10 Strict Ring Dip
10 SA Dumbbell Clean (L)
10 SA Dumbbell Push Press (L)
10 SA Dumbbell Clean (R)
10 SA Dumbbell Push Press (R)

Weightlifting Club
E2.5MOM for 5 Rounds
2+2+2 Hang Power Clean(below the knee)+front Squat+ Power Jerk @ 80% of C&J

E2MOM for 4 Rounds
1+2 Clean extension + Hang Clean(below the knee) 85% of Clean (add weight if you look good)

Every 90 seconds for 6 Rounds
1 Clean and Jerk @ 85% of 1RM C&J

Every 2 Minutes for 4 Rounds
3 Floating Clean extensions @ 92% of Clean