Warm Up:15 Burpees

10 Each Way 3-Way SPT

10 Wall Squats (3 seconds down, 3 seconds pause @bottom)

30 second Dead Hang

10 Jumping Squats (Not TnG)

Strength: 4 Sets Of:

2 Behind the Neck Snatch Grip Push Press + 4 OHS

Beginners: Snatch Grip Strict Press + 4 OHS

*Be smart when lowering the weight down to your shoulders.

**Build weight over sets.

WOD:16 minute EMOM Of:

M1: 3 Strict Ring Muscle Ups (Scale: 5 Strict Supinated C2B, 5 Strict Chin Up, 10 Supinated Ring Rows)

M2: 7 Hang Power Cleans @70/50kg

M3: 10 Ball Slams @15/10kg

M4: 4 G2OH @70/50kg

*One bar based on your weaker movement.