AM:
5k run @ 80-85%
*Not max effort.

PM:
A. Squat snatch
5×2; Rest 2 min
*Reset between each rep.
**No heavier than 150.

B. “Regional Nate”
10 rounds:
4 strict muscle-ups
7 strict handstand push-ups
6/arm KB snatches (70/53)
*20 min cap.

C. 3 rounds:
30s hold in bottom of ring push-up
-Rest 30s
30s hold in ring push-up w/ right arm extended
-Rest 30s
30s hold in ring push-up w/ left arm extended
-Rest 30s
30s FLR on rings in external rotation
-Rest as needed