Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Strength
Strict pulling
EMOM x 10
Choose from:
A) 2 Strict Muscle-ups
B) 3 Strict C2B Pull-ups + 3 Strict Ring Dips
C) 4 Pull-ups + 4 Strict Ring Dips
D) Alternate minutes:
Odd: 6 Banded Pull-ups
Even: 6 Banded Dips

Conditioning
For time:
500m Row
5 Ring Muscle-ups
15 Handstand Push-ups
25 Box Jumps (30”/24”)
35 Walking Lunges
25 Box Jumps (30”/24”)
15 Handstand Push-ups
5 Ring Muscle-ups
500m Row

Extra Work
Snatch
3x3 at 70%
3x2 at 75%
3x1 at 80%

Snatch Pull
5x3 at 100%

Snatch Grip Deadlift (pause at pockets)
3x2 at 110%

*Programming modified from Ben Bergeron's CompTrain