140 min
Warm up for 20 min

1.HSW
- 20 m

2.Ring muscle up
A. Drills

B. Every 90 s. for max 12 rounds:
2 Ring muscle ups

C. Every 45 s. for max 10 rounds:
1 Ring muscle up

Total of 40 MU

3.Snatch + Overhead squat
Build to heavy 1+2 for the day

4.Snatch pull to hold
3x3 @ 85-95 % of max Snatch
- 52.5

5.Accessory
Banded march
- 3 min of continous marching