Mobility:

Chest

Skill:

Bar Muscle-ups

Conditioning:

Pick one or the other.

Option1-

Every 90sec x 24min

1- 6 Dumbbell Plank Pull Through + 8 Half Burpee

2- 30sec Active Dead Hang from Bar + 30sec Max Double-unders

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

4-Rest or Active Rest in Plank/Hollow

Option 2-

20min Stroke Rate Row