Shoulder Mobility 

Ring Muscle-ups( baseline )
Max Unbroken Ring Muscle-ups

EMOM 12 (6 Rounds):

Even – 30 Seconds Max Strict Ring Dips

Odd – 6-6-4-4-2-2 Deadlifts

Score for max strict ring dips is your *lowest* round. Deadlifts are

intended to be touch and go, building to a heavy set of 2 on the final round. 

3 Rounds For Time:

9 Strict Deficit Handstand Push-ups (6″/4″)

15 Deadlifts (275/185)

21 (GHD )Sit-ups/ abmat 

27 /24cal row