Complete in Order
Conditioning:
6 Rounds:
6 Strict HSPU
12 Alt DB Snatch (70/55)
12 Kipping HSPU
rest 2:1
Skill
A) 4 easy sets – w/ towel bn feet on rings
-4 easy kips + 2 MU + Max L-sit hold @ top of dip
B)1,2,3,4,5,6,4,3,2,1 Ring Muscle ups
*B/n each set = 10/8 Cal row
Strength:
A1) Bench Press: 6×5 up to 5RM, rest 60 sec
A2) Banded Tricep Pulldowns: 6×20, rest as needed after