110 min

1.Jacked gymnastics workout/skillwork
Strict Ring Muscle-up Conditioning
Complete exercises marked with 'A' as a circuit.
A. Floor Assisted Strict Ring Muscle-up (5 x 5)
A. Box Assisted Strict Ring Muscle-up (5 x 3)
A. Chest to Ring Hold (6 x 50% of your max hold, rest as needed)
6 x 15 sec.

2.12 min EMOM:
1) HS hold nose to wall 30 sec
2) Hollow hold 30 sec
3) L-sit on parallettes 15 15 12 10 sec

3.Conditioning from TTP Engine week 6
A. 10-minute Row, AB or ski erg @ RPE 3-4 (see notes)

B. “The 10-by-1” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
3 sets of 5 x 1 minute work @ RPE 5→9 (see notes) : 1 minute @ RPE 1
Rest 3-5 minutes between sets

Total AB calories per set: 85, 85, 88

C. 10- minute Row, AB or ski erg @ RPE 1-2 (see notes)

4.Cool down
A. Lunge or Thoracic Flow