135 min
WU for 10 min
Skill: MU practice for 20 min
Progressions

1.SPP (skill)
A. Alternate
A1. Ring muscle up – (2 to 3) x (3 to 12), rest as needed before A2
3x1 3x1 2x1
A2. Pistols, alternating – (2 to 3) x (10 to 20/side), rest as needed before A1
20, 20

B. Alternate
B1. Power clean and jerk – (2 to 3) x 10 @ 40 – 65%1RM, rest as needed before B2 / 30 35 kg
B2. Toes to bar – (2 to 3) x (10 to 20) (As Fast As Possible), rest as needed before B1 / 19, 16

C. 7 minute EMOM
5 to 15 cal row > 5 cal
5 (deficit) handstand push ups > abmat

2.Conditioning

A. 10 minute AMRAP
30 double unders
15 wall balls @ 9/6kg (20/14lbs)
15 power snatches @ 35/25kg (75/55lbs) > 20 kg

Result A1: 3 + 4 wall ball

RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before part B.

B. 10 minute AMRAP
250m row
8 burpees
10m overhead walking lunges @ 35/25kg (75/55lbs)
8 toes to bars

Result B1: 3 + 25m row
Result B2: 3 + 45m row

RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before repeating either part A or B (your choice).

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140