130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- Bar muscle up 9 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
55 60 65 65 60 kg

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
> AMAP, abmat + 5 kg plate, 8 4 6 5
B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
40 40 35 35

3.Skill / Gymnastics
B. Chest to bar pull up
B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
Result: 17 reps, PR!
B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
6 6 3 6 5 6 6 reps

4.5 min AB + mob.