Baseline:
ROM Drills ~10minutes

Strength: “Jackie”
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time

Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x False Grip (feet on box) to rotate into stand up pull-ups
5x Ring Dips

Work Capacity:
5 rounds for time of; 30x situps, 20x KB swings (35#/25#), 10x box jumps
only made it through 3 rounds today…

Stretch + Hydrate & Fuel