A. 4-6 sets (15min) - find your technical max (KB/BB) in TGU l/r after each set perform 6-8 ring rows @2x11 

B. Perform 30 strict HSPU every time you break perform 10 Burpees - cap: 10:00

17.30 Gymnastics

A. Ring Routine Skill Work

1 Strict MU

1 FWD Roll

10sec. Inverted Hang

10sec. Back Lever

1 German Hang

10 sec. Front Lever

B. Perform 10 Sets of A.(scaled with spotters)

18.30 Weightlifting

1. Front squat

1.1 Establish your daily 3RM.

1.2 Do five additional sets of three reps at 90%.

2. Power Clean

2.1 EMOM for 10:00 - 3 Power Cleans