Comptrain 1-23

 A.  Ring Muscle-ups

10 Rounds for Time:

2 Unbroken Ring Muscle-ups

NTD

B.  Power Snatch Cycling

For Time:

15 Power Snatches  @95/65

12 Power Snatches  @115/75

9 Power Snatches  @125/85

6 Power Snatches  @135/95

3 Power Snatches  @155/105

C.  "Voicemail"

On the minute x10 Rounds:

6 CTB Pull-ups

6 Box Jump Overs

-max db snatches @50/35#

7/13, 5/10, 0/6, 0/4, 0/7

1/2, 0/4, 2/5, 6/5, 9/4

*I need to purchase gymnastics grips.  for real...

D.  Bike Intervals

Part 1:

2 minutes @moderate pace 

15 seconds SPRINT-ish

90 seconds @moderate pace 

15 seconds SPRINT-ish

1 minute @moderate pace 

15 seconds SPRINT-ish

K - 60-65 / 50-55rpm

D - 60-65 / 75rpm

rest 1min

EMOM10:

10sec sprint

K - 87-88 rpm (112cal)

D - 94-97 rpm (149cal) *echo