Mobility:

Shoulders

Skill:

Strict Ring Muscle-up Drills/Progressions  

Conditioning:

Every Minute on the Minute x 20min

1- 10 Plate Ground to Overhead + Overhead Hold in Remaining 50sec

2- 10 Walking Lunges Holding Plate + Plate Hops in Remaining 50sec

3- Run, Bike, Row, Ski x 60sec

4- Rest