Mo 31. Jan
a) mobility
1min handwalk + push ups
1min alt calf stretches
1min sasmon stretch
b) warm up
3 rounds
6 ring rows
6 step ups
6 db good mornings
c) muscle ups 10min
emom 10min
1-2 muscle ups / 2-4 strict (ring) pull ups
or
even: 5 ring rows + 5 (jumping) ring dips
odd: 5 feet assisted ring muscle up transitions
d) conditioning 14min
emom 6min
6 (chest to bar) pull ups
6 box jump overs 60/50
max alt db snatches 20/15
2min rest
emom 6min
6 (chest to bar) pull ups
6 box jump overs 60/50
max alt db snatches 20/15