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