1 . Muscle ups practice
a. 3 x 15-20 sec ring support hold
b. 3 x 15-20 sec bottom of rings dip hold
c. 3 x 10 ring kip swings
2 . e2mom x 5
10-8-6-6-6 reps of strict press
60-62,5-65-67,5-70% of max strict press
3 . emom 10 min
7 hang power clean and jerk + 7 burpees
Scale option
5 hang power clean and jerks + 5 burpees
