Warm Up

6 min AMRAP

- 4 strict ring pull-ups

- 8 ring swings

- 20 sec HS hold

- 10 power snatches @ 45/35

- 2 shuttle runs (down & back, see below)

Skill - 15 min block

Pick what you want to work on:

- muscle-ups, CTB, pull-ups, TTB

- HS hold, free HS hold, HS walk

- rope climb work (foot clasp)

- peg board

- double-unders

Conditioning

E2MOM 24 (2 rounds - 6 stations)

Work period - 1:45

Rest period - 0:15

1) row (meters)

2) 4 ring muscle-ups + max wall sit hold

(RX+ 6 ring muscle-ups)

3) power snatch @ 75/55

4) *3 shuttle runs + max plank hold

5) bike (miles)

6) 20 sec GHR hold + max burpees

*1 shuttle run = from rig, to rowers and back to rig (down & back)