150 min
Warm up for 15 min

1.HSW
- 18 m.

2.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. Ring muscle up
- 6x1+5x2 - 16 MU

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 3 3 3 4 4

3.Bfly + BCTB
A. Bfly - 22 reps
B. BCTB - 5x1 reps

4.Push press + Pause split jerk
Heavy 2+1 for the day

5.KB Belt squat
A. 4 x 12 - 16 24 28 32
- Rest 90 s. between sets, then

B. Max reps with last weight used @ 50X0 Tempo
- 32 kg x 13 reps

6.Accessory
A. Accumulate 20+20 Supine Hip CARs

B. Accumulate 10+10 Quadruped shoulder CARs