Mobility:

Shoulders

Skill:

Bar Muscle-ups

Conditioning:

As Many Rounds and Reps as Possible in 16min of:

300m Run, Row, Ski, Assault Bike 15/12 Cals

10 Goblet Squats* with Kettlebell

80ft Farmer’s Carry each arm

10 Plank Burpees

20 Russian Kettlebell Swings

*Hold upright with handles, bell does not touch the body