135 min

1.Skill: HSW practice for 15 min

2.Jacked gymnastics
Ring Muscle-up Technique E3
Complete:
- 2 x 5 small swings with a t-shirt
- 2 x 5 full ring swings (still with a t-shirt)
- 3 x (2 swings + 1 hips to rings)
- 3 x (2 rear pull + 2 jumping transitions)

3.Skill: BMU practice for 10 min

4.SPP (skill/conditioning)
A. EMOM for 25 min, 5 rounds:
1) 2 BMU
2) 4 HSPU, deficit 25 kg plates + abmat
3) 6 C2B
4) 8 T2B
5) 10 pistols
157/172

5.Strength
A. Strict HPSU from 24" box
10 x 3 reps, rest 60" b.s.

B.3 rounds of:
B1. Strict seated DB press, alt. hands
3*20*15 lbs
B2. Bicep curl
10*20 12*15 12*15 lbs
B3. Side lateral raise
3*12*2.5 kg

6.5 min easy AB + mob.