*Since many of you are traveling, today will be a bit shorter (though not easier). Conditioning has a goal of consistent 80-85% effort on each set; The gymnastics work at the beginning is optional.
A. Strict Muscle Up work; 2-3 UB reps E90sec x 3-5 sets is goal
B. Ring Swing x 5 + Kipping MU x 3-5 + 5 kipping ring dips x 3-4 sets
15 wall ball 20/14 to 10’/9′
15 KB swing 53/35
15 box jump step down 24″/20″
60 double under
15 hang power snatch 75/55
Rest 3 minutes
Each set MUST be completed in a different order. Write out 5 versions of this, and look to keep the same time for each one.