Training

Warm:

20min ride

3x10 banded dislocates

3x5 strict pull-up

3x10 push-up

3x15 air squat

Work up to heavy 3-position snatch

1@ 40, 60, 70, 80, 90, 95, 100kg

Then

 Alt. Every 30 seconds for 20min

2x Ring muscle up

4x strict HSPU

8x Alt. Pistol

Later

45min easy  run