10:00 muscle up practice (beginners- practice ring dips, use a band if needed, and CTB pull ups. If you’re already proficient in dips and CTB pull ups, practice the transition from the ground. Pull back on the rings until you’re in a row position, arms and legs straight, then pull yourself quickly so you’re in the “turnover” position, rings should now be just below arm pits. Coaches will demonstrate)
Power clean, 4x3 touch and go @ moderate weights, 2:00 rest
+
3 sets for reps:
:60 wall balls
:60 box jumps
:60 row cals
:60 rest