Power Clean + Push Jerk: 6 x 2 + 1

Heavy Turkish Getup: 8 sets of 1 on each side. Try to go up in weight each set. Start with your ‘weak’ side, do one rep, and then do one rep with your strong side. When you can no longer complete the rep safely and under control drop down in weight to complete the 8 sets.

4 rounds for time:
5 muscle ups (or 15 ring pushups + 15 ring dips)
5 back squats (90kg / 70kg)
10 Toes to Bar