AM: 30 min
1 min walk/2 min run

PM: 130 min
Warm up 15 min

1.Bfly
- 25 reps

2.HSW
- 20 m.

3.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Muscle up
- 13 x 1
Parallel blocks alternating bottom of dip swings and support swings
- 10x 3+3+3+3 - not done
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition
False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5

4.Squat clean
Heavy triple for the day