Warm Up X 2
Jump rope x 100,  8 med ball rotation throws ea. side, 15 KB swings, 10 push-ball, 8 hanging knee raises

Mobility
Shoulder work with lacrosse ball and barbell

Skill

Advanced (i.e. can do muscle-ups): 5:00 light muscle up skill work for warm-up then 1-3 muscle-ups @ the top of the minute x 10:00

Beginner (i.e. still learning muscle-ups) 15:00 muscle up skill work (5:00 transition drill on box, 5:00 assisted ring dips on box or with bands, 5:00  assisted false grip pull-ups)

Workout

@ the top of the minute for 18:00 w/ 15% BW ea. DB:

5 DB Deadlifts

5 DB Hang Power Cleans

5 DB Front Squats

5 DB Push Press

Intermediate On-Ramp

Same as above, 15:00, 10-15% BW ea. DB

Comment