Skills

10min EMOM alt min

3 low rings muscle ups
4-6 pistols

METCON

5 rounds

4 ring muscle ups
13 shoulder to overhead 135/95

then

5 rounds

4 ring muscle ups
7 shoulder to overhead 185/125

Timecap: 15min

Lite/beginners

5 rounds

4 pull ups
13 shoulder to overhead 95/65

then

5 rounds

4 pull ups
7 shoulder to overhead 135/95

Timecap: 15min

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
5 sets
3 power snatch
3 snatch balance

Gymnastics
15 strict toes to bar

Core
3 rounds
15 GHD situps
15 back extensions

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