75 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Strength
A. Ring muscle up strength:
Top of ring dip hold 3 x 20 s.

B. Bottom of ring dip hold 3 x 15 s.

C. Foot assisted Strict MU 3 x 5

3.Power clean + Squat clean
Build to 75 % effort

4.Accessory
A. 3 sets:
8+8 Quadruped Bird dog row - 25 25 25 lbs
10 DB Supinated front raise - 2.5 2.5 2.5 kg