For time:
21 Power Clean Shoulder to OH RX 40 kg, 7 Ring Muscle Up / 10 Ring Dips
15 Power Clean Shoulder to OH RX 50 kg, 7 Ring Muscle Up / 10 Ring Dips
9 Power Clean Shoulder to OH RX 60 kg, 7 Ring Muscle Up / 10 Ring Dips
Upper body
A A. 4×10 military press
B. 4×10 pull ups
C. 3/4ss 10 side raises 10 cable pull down
D.3/4ss 10 trx Y pull 10 dumbell pull over floor
E. 3×16 dead bag + 40 flatter kicks
Lower body FBB
1 A1. 4 sets of: 12 Banded Deadlift 16 walking lunges
A2. 4 sets of: 8+8 curtsy lunges 15-15 single leg hip thrust
A3. 3 sets of: 10 box jumps 20 side rotations
A4. 3 sets of: 20 frog pumps 20 plank hip touch 30 db glute bridges
