120 min
Warm up + COS 20 min

1.Ring muscle up capacity
A. Drills

B. Every 105 s. for as long as possible (Max 10 rounds):
2 Ring muscle ups
- 10 x 2

Rest 1 min, then:

C. Every minute for max 10 min
1 Ring muscle up
- 10 x 1
- Total of 35 MU

2.Halting snatch pull + Snatch
Build to heavy 1+1 for the day

3.Ring accessory work
A. 4 sets:
5 Low ring leg assisted Muscle ups
5-10 False grip hollow rocking swings - 6 8 8 8