Mobility:

Muscle-up Prep

Skill:

Ring Muscle-up Progressions

Conditioning:

Option 1-

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

4 Deck Squats with Slam Ball

8 Parallette Pass Thru with Push-up & Dip (over and back is one rep)

12 Lungesters with Slam Ball

16 Ball Slams

400m Run

Option 2-

20min Stroke Rate Row