Mobility:

Shoulders

Skill:

Ring Muscle-up Drills

Conditioning:

Pick a light dumbbell that you can use for all movements and keep the reps unbroken.

As Many Rounds and Reps as Possible in 16min of:

300m Run, Row, Ski

8 Single Arm Dumbbell Clusters L

16 Plank Dumbbell Pull Throughs

8 Single Arm Dumbbell Clusters R

16 Dumbbell Pike Overs

8 Plank Burpees