Turkish Get up 3x3 each arm
Scale with half turkish get up
Tabata : HandStand Hold or Wall Facing HandStand Hold (8rds 20sec on/30 sec rest)
Conditioning: 10 minute Amrap 1 Bar muscle up (Rx+ = Ring MU) 2 overhead squats (115/75) 1 Bar muscle up 4 overhead squats 1 Bar muscle up 6 overhead squats 1 Bar muscle up 8 overhead squats…
Continue to add two reps to the squats each round.
*Sub 2 C2B pull ups + 2 ring dips inplace of BMU