Mobility:

Chest

Skill:

Strict Ring Muscle-up Progressions

Conditioning:

Option 1:

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

300m Run, Row, Ski, Bike 15/12

80ft Dumbbell Hex Carry

16 Gorilla Rows

14 Alternating Curtsy Squats*

12 Glute Bridges Dumbbells in Press Position

10 Horizontal Ring Rows with False Grip or 5 Ring Pull-ups with False Grip

*Unweighted or single dumbbell goblet hold

Option 2:

20min Stroke Rate Row