120 min
Warm up 20 min

1.HSW
- 25 m.

2.MU
- Skill drills
- MU 7x1 + 6x2
- MU+HTR 3x1+1
- Total of 22 MU

3.Ring muscle up accessory
A. False grip hollow hang
- Accumulate 60-90 s. in 15-20 s. intervals - 5x15 s. / 75 s.
B. Strict ring muscle up
- Accumulate 6-12 reps - 6 x 1 reps

4.Snatch + Overhead squat - not done

5.Accessory - not done