120 min

1.Skill
A. Ring MU practice for 30 min
- Progressions

2.Strength
A. Back squat – Build to a heavy set of 3 (H3) for the day in a 20-minute window

3.Strength / Conditioning - own
A. EMOM for 24 min, 4 rounds:
1) Strict ring dip x 8 reps
2) KB walking lunges x 12 reps, 2 x 16 kg
3) Strict pull up x 8 reps + 10 hollow rock
4) KB thrusters x 8 reps, 2 x 12 kg
5) 6 cal AB
6) GHD hip extension x 10 reps

HR 161/180