Morning: 35 min walking

Afternoon: 130 min

1.Skill
A. Ring muscle up practice for 50 min
- Progressions
- Ring muscle up 7 x 1 reps
B. Jacked Gymnastics: strict negative box assisted ring MU
3 2 2 2

2.Conditioning
A. 5-minute AMRAP
2 – 4 – 6 – 8 – 10 Power snatch @ 60/40kg (135/95lbs) > 25 kg
6 – 12 – 18 – 24 – 30 Toes to bar
Result 1: 2 snatch @ round of 8
Result 2: 1 snatch @ round of 8

Rest 3-minutes before part B

B. 5-minute AMRAP
15 cal Row
10 Front squat @ 60/40kg (135/95lbs) > 35 kg
5 Handstand push up
Result 1: 2 rounds
Result 2: 2 rounds

Rest 3-minutes before part C

C. 5-minute AMRAP
6 Hang power clean @ 60/40kg (135/95lbs) > 30 kg
6 Push jerk @ 60/40kg (135/95lbs) > 30 kg
36 Double unders
Result: 3 rounds + 2 push jerk

Rest 3-minutes then repeat 2 out of the A → B → C (for total of 5 AMRAPs)

3.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes