1 . e1,5mom x 4, 4 – 8 bar muscle ups

perform 1 unbroken set every 1,5 min, focus on movement quality & technique

scale: banded muscle ups – box muscle ups

intro: build a number of banded kipping pull ups or strict ring rows

2 . 10 min amrap

8 t2b

10 alternative db snatches

12 wall ball

3 . e2,5mom x 3

chin ups & ring dips

do as many reps as possible in every set