Mobilize, then:
15 Ring Rows (slow and controlled)
15 Push-Ups (slow and controlled)
Strict Ring Muscle-Up Skill Development
Banded Muscle-Up Transitions x 20-30 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)
Six sets of:
Strict Muscle-Ups x 1-2 reps
OR
Box Assisted Strict Ring Muscle-Up x 4-8 reps
Rest 30 Seconds
Deadlift
Every 3 minutes, for 12 minutes, complete (4 sets):
Deadlift x 4-5 reps @ 80% of 1rm
WOD
Every 6 minutes for 30 minutes (5 sets):
20/15 Calorie Assault Bike
200 Meter Run
12 Chest-to-Bar Pull-Ups
8 Burpee Box Jump-Overs (24/20″)
Thursday:
Warm up flow:
2 sets:
15 cal ski erg
20 kB swings
30 double unders
* breathe through nose exclusively
WOD
20 minute amrap
3-2 rope climbs
10 T2B
8 line sandbag carry (125/75)
15/12 cal bike