60 min

1.Jacked gymnastics
A. Ring Muscle-up Threshold
- Ring Swings (5 x 5)
- Ring Muscle-up Pull & Transition Drill (5 x 5)
- Kipping Ring Muscle-ups (5 x 1 attempts)
If you can already do 1 rep, go for 2 or 3 and hit a PB.
Results: 1 1 2 2 2 reps :)

2.Mobility
2 rounds:
- 30s top of crab extension rocks with 180 external rotation
- 10s rest to shake out arms
- 30s top of crab extension rocks with 90 external rotation
- 10s rest to shake out arms
- 30s top of crab extension rocks with neutral hand placement
- 60s rest
3 rounds:
- 30s standing active shoulder extension
- 30s rest