Warm-Up
With Long Band
2 Rounds
30s Work|15s Rest
-Good Morning
-Bandy Press
-Lying Pull-Over in Hollow Position
-Monster Walk
-Bandy Pull-Aparts
-Banded Side Step
Skill
Ring Muscle-up
Strength
EMOM10
Deadlift
1 Rep @85-95%
-Climb in weight
WOD
AMRAP 11
9 Toes to Bar
7 Hang Power Cleans 155|105
5 Push-Jerks
3 Muscle-ups
Level 3- 135|95, 1 Muscle-up
Level 2- 115|75, 9 Ring Dips
Level 1- 95|65, 9 Bench Dips
Extra Work
On a 10:00 Clock Accumulate:
2:00 L-Sit Hold
30 Back Extensions