Mo 3. Jan
a) mobility
2min foam rolling upper back
1min lat stretch on foam roller
1min handwalk push ups
1min instep rotations
b) warm up 5min
2 rounds
9 ring rows
12 hollow rocks
15 kb deadlifts
c) muscle up 10min
for time
30 muscle up / strict ring pull ups
or
ring muslce up technique
3 sets for quality
30sec arch hold
10 ring swings
30sec hollow hold
10 ring swings
d) conditioning 12min
amrap 12min
3,6,9, etc
swings 32/24
burpee pull ups