135 min

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

2.Weightlifting
A. Snatch from blocks (knee) – (9 to 12) x 1 @ 65+%, EMOM.
35 35 37.5 / 37.5 40 40
42.5 45 0 / 47.5 50

3.Strength
A. Alternate A1 / A2 for 8 rounds – 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%
8 x 3 x 67.5
A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
2 3 3 2 3 3 3 3

4.SPP (Conditioning)
A. 3 Rounds for time
3 Rope climbs, 15′
60 Double unders
9 Thruster @ 60/40kg (135/95lbs) > 35 kg
18/15 cal Row
Time cap. 15-minutes
Result: 13.59
176/183

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow