Warm-up

Strength:

Every Minute on the Minute x 10min

1- Shoulder Press* x 5 reps

2- Strict Pull-ups** x 5-8 reps

*From rack. You can increase weight across the 5 sets as long as technique stays solid and no failed reps.

**If proficient, add weight or make them strict chest to bar

Conditioning:

No Rx today. Use the time to work on your skills and progressions. You should have 10-15sec of rest on stations 1 and 2 so adjust reps if needed.  

Every Minute on the Minute x 16min

1- Ring or Bar Muscle-ups x 4-8 reps

2- 10 Ball Slams + 5 Deck Squats with slam ball

3- Row 20/15 Cals or Bike 15/12 Cals

4- Rest