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