Mobility:

Shoulders and Lats

Skill:

Bar Muscle-up Progressions

Conditioning:

You can alternate between running, rowing, skiing.

As Many Rounds and Reps as Possible in 18min of:

200m Run, Row, Ski

20 Ball Slams

20 Straight Leg Raises with Ball in Press

100m Run, Row, Ski

10 Med Ball Clean with Slam Ball

10 Deck Squat with Slam Ball

10 Single Arm Alternating Slam Ball Push-up