Warm-Up
2x12
Band Pull-apart(thumbs pointed out)
Shoulder Pass through
Windmill (6 each side)
Then...
3 Rounds
5 Gymnastic Ring Row(slow descent)
7 Kips (rings)
9 Push-Up

Strength
3 Rep Max Bench Press

Conditioning
6 Rounds for time
4 Muscle-ups(sub x2 Chest to bar pull-Up)
8 Shoulder to overhead (155/105)