120 min
Warm up for 15 min

1.Ring muscle up practice
A. Kipping MU
- Drills
- MU 10x1
- MU + HTR 5x1+1
- MU 5x2 attempts
- MU x 20

B. Strict MU
- 4x2

2.Metcon
4 rounds for time:
10 Power snatches @ 30 kg > 10 power clean @ 40 kg
12 Burpees over the bar
Time: 6.34

3.Accessory
3 sets:
5+5 T-push ups
5+5 Half kneeling KB Windmills
5+5 Hanging scapular rotations