https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be

Strenght: Deadlift.

Establish 5RM deadlift: Sumo or conventional.
10 min AMRAP.

9 Push ups
12 Deadlifts
15 Toes 2 bar

A) HRPU-KBS AHAP by ability-Vups
B) Pike push ups-deadlifts 60/40kg-K2E
C) HSPU-80/55kg dealift-T2B
D) RHSPU (5reps)/DHSPU – 100/75-T2B

Speed Press

Bench press 9*3*50-70% ME
MetCon:  For time Complete (by ability) 100 reps of ring push ups/deficit Push ups/ Hrpu
EMOM perform 5 pull ups/ jumping pull ups