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