170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings

B. MU
- MU+CTR 5 x 1
- MU 1 + 7 x 2
- MU x 20

C. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 > 10 reps

2.BFLY + BCTB
- Bfly 20
-BCTB + kip swing 4+4 x 6

3.Snatch + Snatch balance
Heavy but technical 1+1 for the day

4.Strength
A. 4 sets:
15 Wide grip lat pulldown - 30 30 30 30 kg
15 Seated DB Press - 20 20 20 20 lbs