• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

3 Sets:

• Shoulder Press x 5 @ 78% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

• Mobility

• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

• Shoulder Press x 5 @ 78% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

• 20 Seconds Hollow Hold
• 10 Seconds False Grip Hang From Rings
• 20 Seconds Headstand hold
• 3-5 Ring False Grip Pull Ups
• 30 Seconds Plank Hold
• 2-4 Ring Support Hold + Dip Balance
• 10 GHD Sit Up/Straight leg wt. sit up
• 2-4 Ring Muscle Up/1-3 Kneeling Ring Muscle Up Transition

• Mobility

• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

• Push Press x 6 @ 95-100-105% of 1 RM Shoulder Press
• Ext. Rotation off Knee x 6

B) 3 Sets:

• Shoulder Press x 5 @ 78% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

• Dumbbell Push Up x 2
• Strict Handstand Push Up x 2
• Kipping Handstand Push Up x 6
• Strict Handstand Push Up x Max Reps

Rest 2 minutes Between Sets

B) 5 Sets:

• 30 Seconds Hollow Hold
• 10 Strict Toe to Bar

Rest 90 Seconds Between Sets

• Mobility