Workout for Monday January 9th 2017

Skill/Lift:
A1) standing single arm DB shoulder press
3 sets of 8 - climbing
A2) 3 sets of muscle up drills
i - 1 muscle up negative
ii - 3 ring dips @1311
iii - 6 laying transitions
iv - 8 med ball partner sit ups
Conditioning:
16 min to complete max reps
"Canada Line"
10 muscle ups/12 chest to bar/14 pull ups/16 ring rows
20 reverse alternating overhead lunges 45/25
30 ground to overhead with plate
40 tuck ups
Accessory:
12/12 crossed leg sit with twist
30/30s overhead DB hold