Baseline:

ROM Drills ~10minutes

500m row

Strength:

5 rounds - 5x zercher squats, 5x hang push jerks, 5x pushups
(start at 45#/25# then increase 10# every round)

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:

400m run
15x ground to overhead (105#/135#)
400m run

Durability:

Tabata row (goal is ~1,000m)
(Tabata is 8 rounds of 20 seconds work, 10 second rest)

Stretch + Hydrate & Fuel