15m - Dynamics

5m - Thruster Prep

10m - Muscle Up Prep

FT:

21-18-15 Thrusters 95/65

12-9-6 Ring Muscle Ups

*14m time cap

**Scaling is 1:1 CTB or Pull Ups, unless an athlete is very good at pull-ups, in which case they may use the same rep scheme as the thrusters.