Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146
B. 15 min mobility work

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout