Strength:
A) Clean Pull from below knee x 2 + Clean + FS + Jerk: in 4 sets starting at 70% find a max for the complex, drop 15% and complete 2 sets there
B) Banded DL: 8×3 @ 65% + band tension, drop every rep from the top, rest exactly 45 sec between sets
Skill
A) 4 sets of 10 Perfect hollow/arch kips on rings
B) 10 min EMOM – 2 Candle stick rolls + 2-5 Ring MU as able
C) After Cond. 4 supersets
c1- 6-10 strict dips as able
c2- 10 hollow v-ups
Conditioning:
10 Rounds:
10 UB DL (225/155)
15 UB Wall Ball (20/14) to 10ft target
rest 1:1