Tuesday:
Gymnastic Focus Work
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips
Power Clean (in class) 
5 Sets of the UB Complex building to AHAP
Every 90s
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Conditioning (in class) 
“Nowhere Fast”
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 Toes to Bar
Barbell – 155/105 lb, 70/48 kg
Barbell should be a weight that the athlete can do sets of 5 or maintain fast singles. Sub kipping knee raise for TTB. Focus is high thigh-hip contact in the power cleans.
Midline Conditioning
Ski Erg Calories
GHD Sit-Ups