Warm Up: 10/10 Arm Cirlces, 10/10 Leg Swings, 10 false grip ring rows, 1 min pec stretch, 10 ring rows, 10 hollow rocks, 10 arch rocks.
Skill (Benchmark): Find Max UB Muscle Ups then 3 sets of 3-5 muscle ups. L1&L2: work on progressions for 15 minutes.
Strength: Every 1:30 1 Hang power clean+1 hang clean+1 jerk (do not let go of the bar). Start off at 60% of 1RM C&J- Increase weight if possibe -8x.