(Mobility/Skill or Strength/Short Metcon)

Warm Up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Mobility:
3 Rounds:
10 KB Windmill (5 each side)
10 Tuck Ups

Fun:
3 Min Box Push Relay

Skill/Strength:
Double Under Drills
Ring Muscle-up Progressions

Conditioning:
5-4-3-2-1 Ring Muscle-ups
50-40-30-20-10 Double-unders

Scaling:
Leg-assisted Muscle-up Row/Transition/Dip and 2X Singles