AM: 45 min
2 min run/1 min walk

PM: 120 min
Warm up for 15 min
1.MU
- Skill drills
- MU 8x1 + 6x2 = 20 MU

2.Ring muscle up accessory
- False grip hollow hang -
- Jumping muscle ups -
- Strict MU
- 1 1 2 3 3 = 10 reps

3.Clean + Front squat + Jerk
Build to heavy 1+1+2 for the day
- Not done

4.Accessory
3 sets:
10 Archer ring rows
10+10 Side plank rotations
- Slow and controlled