1. Warm Up:
3 Rounds of:
5 Dead-hang pull-ups (add weight/use bands if necessary)
3 Muscle Up Transitions
Then 3 Rounds of:
Tuck L-sit on the rings x 10 seconds
10 Hip Extension/Superman
2. Conditioning:
'Diane'
21-15-9
Dead Lift 100/70
Handstand Press Up
3. Recovery