Conditioning With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments
Strength/Skill: 15 mins to work on your (ring) muscle-up: If you have your muscle-up already, accumulate 3 sets of max reps during the allotted 15 mins. If you're close to getting one, work on the transition, and make some attempts at getting that first one! If you're still a ways from getting one, work some strict ctb pullups and ring/p-bar dips (use bands where needed).
Conditioning: Teams of 2 (1 person working at a time) 3 rounds: 100m sled push (70/25) 30 GHD Situps 100m sled push (70/25) 30 TTB