2-4 rounds for quality

Run 400m
10-15 C2B
15-25 GHD Sit-Up

5+5 DB Lunge Press

RPE 2-3

Tempo Front Squats;
5x3 Tempo squats
3 seconds down and 3 seconds at the bottom. Free Tempo up and the top.

Split Snatch
8 x 2r @ 65+-85%
Go every 90s.

3x10 (65%)

12 Min Emom;
1. Hold top of pull up 30 secs
2. Hold bottom of the Dip 30 secs

Scale with band. Scale bottom of Push up.

20 Mins working on Ring MU Progressions

“Elizabeth”

21-15-9 reps for time of

Squat clean (135/95lbs)
Ring dip

5x3 (65%/70%/75%/80%/85%)

RIng MU skills/progressio

Even minutes:
5 Push jerks
(Start with 40% of your 1RM Push jerk)
Odd minutes:
3, 5 or 7 Toes to bar

All sets must go unbroken.
Record your max weight for an unbroken set.