130 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 20 min
- Progressions

2.Weightlifting
A. Snatch from blocks (knee) – 9 to 12 x 1.1 @ 65-80%
35 35 37.5 / 37.5 40 40
40 42.5 42.5

B. Overhead squat – In a 5 minute window, accumulate as many high quality sets of 5 repetitions as you can. Start with empty barbell, then add load if movement feels good.
15 15 25 30 35

3.Strength

A. Alternate A1 / A2 for 6 rounds, E2MOM – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes.
A1. Back squat – 3 @ 70-75%
A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
3 2 3 2 3 3

4.5 min AB + mob.