PM: 160 min
Warm up for 20 min
- 10 TTB
- 13 m. HSW

1.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 9x1 + 8x2 - 25 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 30

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 30

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 6 reps

2.Push press
A. 4 RM
- Max 2 sets

B. 5 sets:
2 Push presses @ 4 RM - 52 kg
8 Supinated bent over row (As heavy as possible!) - 50 50 50 50 45 kg
- Rest as needed

3.Core
A. Accumulate 50 KB Side bends per side - 24 kg