Mobility:
Shoulders

Skill:
Muscle Up progressions
(If you are proficient at MU, then take 10min to work on an EMOM)

Prehab/rehab:
2 sets
IYTW’s + 8 Single Leg RDL

2-person team
5rds each
300m Row
30sec Plank Hold
30sec Dead Hang Hold (from rig)