Mobility:

Chest

Skill:

Strict Ring Muscle-up Progressions

Conditioning:  

Every Minute on the Minute x 20min

1- Single Arm Dumbbell Hang Clean and Jerk x 5-8 each arm

2- 5 Push-ups + 10 Dumbbell Plank Pull Throughs

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

4- Rest

Option 2:

Stroke Rate Row