Dynamic Warm: 2 rounds of
16 Single Arm Single Leg Deadlift (8L/8R)
12 KB Floor Press with Sit-Up (6L/6R)
8 Goblet Squats
12 KB Kickstand Rows (6L/6R)
16 Single Leg Glute Bridges (8L/8R)
100′ Overhead Carry
Calf Stretch 30s per side
face down Quad Smash 30s per side
Pec Smash 30s per side

Skill Practice Warm Up For quality: Ring Muscle Up Progession, 8 mins

Spend 8 mins working on Ring Muscle Up Progression
0-2 Min. Low Ring Transition Drills
2-4 Min. Jumping Muscle-Ups
4-6 Min. High Ring Kipping Drills
6-8 Min. 1-4 Ring Muscle-Ups

*if unable to perform ring mups, use the 8 mins to practice one progression only.

MetCon: The Ghost

6 rounds, 1 min per station, for max reps of:
Row Calorie
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Optional Cash Out: 3 rounds for max effort
1 min Plank
1 min max power cleans, pick load ( light or heavy )