Warm Up: Joint Mobil­ity fol­lowed by 3 Shoul­der Stretches to open
shoul­ders:
1. GHD Stretch
2. Band from Floor
3. Band From Rig

Skill: Mus­cle Up Clinic

Work: Com­plete 5 Rounds rest­ing 90sec. between rounds of:
5 B.W. Dead­lift (165lbs)
10 Hand­stand Ring Pushups (I did this on the TRX, 5 round only got to 8 before shoulders gave out.)
15 Bar Fac­ing Burpees