Tuesday

Strength

Ax3 - Muscle Up Progression/Kipping Pull Up Skill
A1. 4-6x False Grip Pull Up on Rings
A2. 10-15x Hollow Rock 
A3. Ring Dips/Muscle Ups

F: 6-8x Ring Row 6-8 reps + H-Rock + 8-10x Push Ups
P: Kipping Ring Pull up + H-Rock + 6-8x Ring Dips [or 3x MU Attempts]
S: False Grip Ring Strict Pull Up + H-Rock + 3-5x Ring Muscle Ups

Rest as needed
Sets for quality, rotate through
Work on weaknesses or sharpen skills

Conditioning

B. 4 Sets for Splits:
[High effort each set] 
-50x Double Unders
-20x Wall Ball
-10x CtB Pull Ups

Rest 2:00 [active] after each set.

F: 100x Single unders + 15x Wall Ball + 10x Jumping Pull Ups
P: As Rx [Scale down to chin over bar pull ups]
S: 50x Double Unders + 25x Wall Ball + 10x CtB Pull Ups + 5x Bar Muscle Ups

[16 Min Time Cap]

Note:
-Goal is to get each movement unbroken 
-Be careful of ripped hands!