A.
12′ EMOM:
alt. 30″ Deadhang, 10+ Ring Rows
or alt. 30″ Deadhang, 1½-2 PLU
or 3-5 strict CTB
B.
7′ AMRAP:
2 TTB
3 CTB
10 Goblet Squats
C.
Basic Strength
Press (2RM)
6×6 @ 70% 2RM + 2-5kg
BSQ (2RM)
2×10 @ 65%
2×10 @ 70/%
1×10 @ 75%
1xME @ 75% in 1′
Accessory
10′ EMOM:
if you can’t do any PLU: alt. 35″ Deadhang, 12+ Ring Rows/Australian PLU
if you can do 1-2 strict PLZU: alt. 35″ Deadhang, 1½-2 PLU
if you can do more than 5 (weighted): 3-5 PLU @ 70% 2RM