A. 10 minute EMOM – 3 TNG Push Jerk @65-75%
B1. Strict Muscle Up – 4×2-4; Rest 30-sec
B2. Front Lever Negatives – 4×1.1.1-sec; Rest 60-sec
C1. Strict pHSPU – 4×3; Rest 30-sec
C2. Single Arm Ring Front Leaning Rest – 4×20-30-sec/side; Rest 60-sec
+
15 minute EMOM
1 – 20 KBS @32/24kg
2 – 15 T2B
3 – 5 Kipping Deficit HSPU
