120 min
Warm up 20 min

1.Ring muscle up practice
- MU 5 x 1

• High amplitude ring swings
  Accumulate 60 swings in sets of 6-8 - 60

• Parallel blocks alternating bottom of dip swings and support swings
  10 x 3+3+3+3 > 1 x 3+3+3+3

• Front swing pull back with transition
  Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15

• False grip top of pull up L-swings with transition
  Accumulate 15-30 in sets of 3-5 - 15

2.Halting clean deadlift + Squat clean
Build to heavy 2+2 for the day

3.Done on Saturday