Baseline:

ROM Drills ~10minutes

500 M Row

3 rounds - 5x strict press, 5x push press, 5x push jerk, 10x air squat


75% of 1RM Pushpress

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

Strength:
Warm up to 75% of 1RM Pushpress
Push press 75% of 1RM 3 reps x 10 sets

Work Capacity:
5 rounds for time of; 30x situps, 20x KB swings (35#/25#), 10x box jumps

Durability:
3 rounds - 60 second plank, 10x reverse hyperextensions (45# plate)

Stretch + Hydrate & Fuel