Baseline:
ROM Drills ~10minutes

400m run

3 rounds - 5x strict press, 5x push press, 5x push jerk, 10x air squat
warm up to 65% of 1RM push press

Strength:

Push press - 3 reps x 10 sets at 65% 1RM

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:

AMRAP in 5 minutes of each set (1 minute rest between sets)

Set 1: 5x box jumps, 7x toes to bars

Set 2: 5x pushups, 7x wall balls

Set 3: 5x burpees, 7x DB thrusters

Stretch + Hydrate & Fuel

Dojo Fitness Class:

Dumbell 20# x 20x Curls, French Press, Military Press, Deadlift
Floor drills with the ladder