Skill-work:
3 Rounds NFT
12 Landmine T Bar Rows
10 Seated Chest to Ring L Sit Pull-ups
10 Non Banded Muscle Up Transitions https://youtu.be/53ITed8BwDY
Conditioning:
3 Rounds
1000 M Row
20 GHD Sit-ups
12 strict Seated Muscle ups
MOD to 12 C2B Pull-ups/12 Dips (focus On Huge Pull) and 30 Weighted Abmat Sit-ups