130 min

1.Skill
A. Ring muscle up practice for 45 min
- Progressions
- Ring muscle up 10 x 1 reps

B. Chest to bar pull up
B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
Result: 19 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)
7 5 5 6 7 7 6

2.Conditioning
A. 5-minute AMRAP
15 cal Row
10 Thruster @ 40/30kg (95/65lbs) > 25 kg
Result 1: 2 + 1 thruster
Result 2: 2 + 3 thruster

Rest 3-minutes before part B

B. 5-minute AMRAP
35 Double unders
10 Overhead squat @ 40/30kg (95/65lbs) > 25 kg
Result: 3 + 1 OHS

Rest 3-minutes before part C

C. 5-minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 etc.
Power clean and jerk @ 60/40kg (135/95lbs) > 35 kg
Toes to bar > HSPU abmat + 10 kg plates
Result: round of 9 + 1 clean & jerk

Rest 3-minutes then repeat either A, B or C (your choice, for total of 4 AMRAPs)

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140