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. Skill: Split Jerk
3. Strength: Split Jerk 2-2-2-2-2-2-2
4. Recovery.