10 rounds(15 min max): rolling 150’s; row a chill pace and try to stop right on the 150m mark. For every 1m over/under add a muscle up. If you hit 150m on the nose… 3/2 muscle ups.
Mobilize: 20-40 min
Weakness work: up to 1 hour. On this day think about the movement you suck at second worse. (Remember that kipping ring dips are a skill)
A) 4 rounds of 5 touch and go clusters. Try to start at 165/115. Go up if you can each set.
B) 25 ghd+20 hollow rocks+:15 l-sit +2 minute rest x 3 rounds
C) class. Can sub 5×400 m run for the rowing skill if you like.