90 min

Skill: BMU practice for 20 min

1.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Ring OR bar muscle up, 3 to 8 reps / bar MU 3 3 3 3 3 2
(2) – Double-unders, 30 to 60 reps / 30
(3) – Assault bike, RPE 1-2 (see notes)

B. 15 minute EMOM, alternating
(1) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
/ kipping from ground, 5 6 6 6 8
(2) – GHD sit up, 10 to 20 reps / 4*12 20
(3) – Row, RPE 1-2 (see notes)