Mobilize, then:
A.
Take 10 minutes to practice ring muscle-ups. Please work through some of the drills below:
Cast Swings
Pop Swing
Peekaboo Swings
Low Ring Muscle-Up Transition
Calves on Box Ring Muscle-Up Transition
Feet on Box Ring Muscle-Up Transition
If you have ring muscle-ups then please keep your volume under 30 reps.
B.
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 1-2 reps @ 100+
Rest 2-3 minutes between sets.
C.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press
115/75 lbs