4:00 SkiErg @ easy
3:00 Echo bike @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ moderate

+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
5 Prone PPT pulses & hold last rep (10-sec)
0:20 Handstand flutters
+
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
(optional) Run through
3 Ring muscle-ups
6 Burpees to rings
9 (cal) SkiErg
12 (cal) Echo bike
1 Handstand walk, 25’
35 Double-unders