Strength:
A) EMOM x 8 min:
Push Press x 8 reps up to 8RM + 6 Ring Dips
C) BS: 60/2, 70/2, 80/2, 85/2, 88/2, 92/2*3 sets
Skill
A) 10 min. EMOM – Kip consistency
1-2X as able of 1 TTB + 1 PU + 1 C2B + 1 Bar MU
4 Sets – On rings…
B1) 5 strict L-sit to Toes 2 rings (legs never go below L-sit)
B2) 15 sec. hanging arch hold
Conditioning:
AMRAP in 6 min:
7 Wall Ball (20/14)
8 Box Jump Over (24/20)
rest 3 min
AMRAP in 6 min:
3 HSPU
3 Hang Power Snatch (95/65)
6,6
9,9 etc