MOBILITY & WARM UP

1 set:
10 ring rows
10 knee push-ups
10 air squats to a medicine ball

1 set:
5 scap pull-ups
5 push-ups
5 medicine-ball front squats
– Hold the bottom of each squat for :01.

SKILLS & SPECIFIC WARM UP
Muscle Up

Ring support
Ring support + ring dip
Floor muscle-up transition
Floor muscle-up transition + ring dip
High ring muscle-ups

1 set:
10 wall-ball shots
1-2 strict muscle-ups, low-ring transitions, or foot-assisted pull-ups and dips

CONDITIONING
“COURAGE”

For time:
50-40-30
Wall-ball shots 9/6
5-4-3
Muscle-Ups (sub bar muscle ups)