140 min
Warm up for 15 min

1.HSW
HS Walk practice:
- Handstand rocks 3-4 sets
- Wall facing HS Shoulder taps 3-4 sets
- HSW 25 m

2.MU
- Skill drills
- MU 12x1

3.Ring muscle up accessory
- False grip hollow hang
60 s.
- One quarter-up transition drill
12 reps
- Strict MU
3 x 1

4.Push press + split jerk
1+3

5.Accessory
A.3 sets:
3+3 Turkish get ups (Light weight, slow movement)
5+5 Crab reaches (Slight hold on every rep)
300 m easy ski-erg
- Done