Muscle-Up Conditioning with Thursday

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Ball Walks 2 x 20 yards
Foam Roller Walks 2 x 20 yards
Shoulder Rotator Warm-Up
   Standing Bent-Arm Shoulder Rotators with ABD 1 x 15 reps es
   Standing Shoulder PNFs with ABD 1 x 15 reps es
   Standing Bent-Arm Shoulder Rotators with ADD 1 x 15 reps es
   Standing Rhomboid Cable Pulls 1 x 15 reps
Standing Rhomboid Pull-Ups 1 x 12 reps
Ring Swings to Long Jump 3 x 8-6-8 reps
Ring Pull-Ups 3 x 5 reps
Straight-Bar Dip to L-Sit 2 x 5 reps
Assisted Muscle Up 2 x 5 reps
Straight-Bar Dip to L-Sit 1 x 5 reps
Gymnastics Rings Combo
   Ring Hang 1 x 2 second
   Upside-Down Ring Hang 1 x 2 second
   Reverse L-Sit 1 x 2 second
   Upside-Down Ring Hang 1 x 2 second
   L-Sit 1 x 2 second
   Ring Hang 1 x 2 second
   Ring Pull-Up 1 x 1 rep
   Ring Decompression 1 x 1 rep
Barbell Side Lunges 2 x 20 yards es
Barbell Forward Lunge to RDL Walking 2 x 20 yards
Barbell Single-Leg Squat 1 x 5 reps es
Olympic Lifting Combo
   Deadlift 1 x 5 reps
   Barbell Power Pulls 1 x 5 reps
   Hang Clean 1 x 5 reps
   Hang Snatch 1 x 5 reps
   Overhead Squat 1 x 5 reps
   Snatch 1 x 5 reps
   Multidirectional Lunge Combo
      Back Lunge 1 x 1 reps es
      Side Lunge 1 x 1 reps es
      Forward Lunge 1 x 1 reps es
      90 Degree Transverse Lunge 1 x 1 reps es
   Split and Jerk 1 x 6 reps total
   Stiff-Legged Deadlift 1 x 5 reps
   Bent-Over Row 1 x 5 rep
Shrugs 1 x 12 reps
Double EB Stability Bridge 1 x 22 seconds
Ball Walks 1 x 20 yards
Double EB Bridge 1 x 22 seconds