Mobility:

Shoulders & Lats

Skill:

Bar Muscle-ups

Conditioning:

Every Minute on the Minute x 20min

1- 20 Russian Kettlebell Swings

2- 10 Goblet Squats + 6 Plank Burpees

3- Bar Muscle-ups or Drills/Progressions* x 45sec

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

5- Rest

Option 2- 20min Stroke Rate Row