Been using the following set up 4 days a week:
Warm up:
Mobility, foam roller etc
[b]
Lift:[/b]
M: Lower pull (deads etc)
T: Upper pull (rows, weighted p-ups)
T: Upper push (overhead press, bench press)
F: Lower Push (Squats)
Skill
Rings, bodyweight stuff etc
Met Con
THURS
Lift: Bench press 95kg for 5x5, explosive
Skill: Muscle up progressions
MetCon: 5 rounds for time of
70kg cleans x3
Ring dips: x6
Pull ups: x9
Knees to elbows: x12
TIME: 8.50