| Workout 10:00 AMRAP 5 ring dips 5 toes to bar 50 DU rx+ alternate toes to bar and bar muscle ups |
| Accessory Not for time, 15:00 running clock 5×10 unbroken power snatches (start very light, build to a moderate effort) 5-4-3-2-1 Unbroken weighted strict pullups Build pullups as capable |
| Mobility work 1:00 pec smash/side 1:00 hamstring foam roll/side 10 mckenzie pressup x2 sets |
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