Baseline:
ROM Drills ~10minutes
400m run
15x overhead squats (50#)
400m run
15x pullups

Ring Muscle Up Progression:
3 rounds: Supine Rows, Dips on the rings

Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats 85#
Dips
Lateral jumps over the bar x2

Duarability:
10 rounds - 30 second rounds - bag work drills

Dojo Fitness Class (40 mins):
Battle ropes 4 rounds
Kettle Bell Series
Battle ropes 3 rounds