135 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- Muscle ups 6 x 1

2.Weightlifting
A. Hang snatch (knee) – (12 to 15) x 1 @ 65+%, go every 60-75 s.
35 35 37.5 / 37.5 40 40
42.5 42.5 45 / 45 47.5 50

3.Skill / Gymnastics
A. Handstand push up (kipping or strict)
A1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before A2
Result: 14 reps
A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
5 5 4 5 5 4 4

4.Strength
A. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window

B. Alternate B1 / B2 for 4 rounds
B1. Quads machine – 12 reps, rest 1m before B2
25 27.5 30 30 kg
B2. Single arm DB row – 12/10/8/8 reps/side @ AHAFA, rest 2m before B1
35 35 40 40 lbs

5.Cool down
A. Assault bike for 5 minutes at very easy pace
B. Movement flow of your choice from video library