Morning: 20 min

Aerobic work: 1 min walk/1 min run
114/141
7.27/5.28

Afternoon: 150 min

1.Own skill
A. Ring muscle up practice for 30 min
- Drills
- MU 3 x 1 reps + 4 x 1 attempts = 3 reps

HARD ROUTINE

2.Gymnastics
A. EMOM12:
1) HS steps
2) hollow hold
3) donkey kicks to wall
4) arch hold

B. EMOM8:
- Kipping HSPU - 5 5 5 4 4 4 5 4 reps

3.Strength
A. E2MOM for 10 min:
- Double KB OHS @ tempo 4311 x 2 reps - 8 10 10 10 kg

4.Conditioning
A. EMOM21 (7 rounds):
1) 5 hang squat snatch @ 42.5 kg + 30 DU > 25 kg + 20 DU
2) 5 STOH @ 42.5 kg + 10 pull up > 35 kg + 8 pull up
3) 10 bar facing burpees
175/187