Warm Up:
400m Run
Then...
2 Rounds of...

  • 6 See Saw Steps
  • 8 Push-Ups
  • 6 Spiderman Steps with Vertical Reach
  • 8 Hanging Shrugs

Then...
500m Row

Mobility:
KB Armbars - 3 sets of 4 reps per side
Then...
6 Min Tabata:

  • Loaded Shoulder Extensions
  • Prone Shoulder Flexion
  • Hollow Body Hold

Strength/Skill:
Muscle-ups...

  • Ring Dip - Establish Support and Bottom Positions
  • False Grip Pull-Up/Ring Rrow
  • M.U. Transitions
  • Ring Row + M.U. Transition + Ring Dip

Conditioning:
5-4-3-2-1 Muscle Ups
1-2-3-4-5 DB/KB Manmakers (35/25)

Scale Muscle-ups to Ring Row + M.U. Transition + Ring Dip
Manmaker = Push-up, Row, Row, Squat Clean + Thruster