90 min
WU for 10 min
Skill: MU practice for 15 min
Progressions
Muscle up 2 x 1 reps

A. 2 x 4 minute EMOM, alternating
(1) – Ring muscle up – max reps in 20 to 30 seconds / 2 1 1 1
(2) – Box jumps w/ step down – max reps in 30 seconds / 24" / 4x13

1.Strength

A. Deficit deadlift – not done
B. Alternate
B1. Front squat – 3 x 5 / 3 / 1+ @ 75 – 85 – 92.5%, rest 2 minutes before B2 > 5 reps
B2. Push press – not done

2.SPP (skill)

B. Scenarios for time, until you hit your fastest possible time for the day
50 double unders
25 wall balls @ 9/6kg (20/14lbs)
Result: 1.27, 1.24

C. Ring dips – 30 to 60 reps, in as few a sets as possible, rest as needed between sets
6+6+6+5+4+3 = 30

D. – not done

3.10 min assault bike