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