"All progress depends on the irrational person."
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, "If you want to improve, be content to be thought foolish, and stupid."

MOBILITY
0:30 Spiderman Stretch
0:30 Runners Lunges
0:30 Adductor Stretch
0:30 Pigeon Pose
[all on one leg then all on the other]
1:00 Squat Hold

ACTIVATION
2 Rounds. . .
0:30 Single Leg Hip Bridge (0:15 each side)
1:00 Plank
0:30 Single Leg Plank Lift (0:15 each side)
0:30 Tempo Squats

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press

BURPEE PULL UPS
0:15 Active Spiderman
0:15 Frog Hops
0:15 Burpees
10 Scap Retractions
3 Strict Pull-ups
2 Burpee Pull-ups

RING MUSCLE UPS
0:15 Low Ring Support
0:15 Strict Ring Dips
0:15 Low Ring Transitions
10 Ring Scap Retractions
5 Ring Kip Swings
2 Ring Muscle-ups

WALL BALLS
5 Med Ball Thrusters
5 Wall Balls

PRACTICE ROUND
1 Burpee PU/RMU
3 Wall Balls
2 Burpee PUs/RMUs
3 Wall Balls

MOBILITY
1:00 Lying Chest Opener Stretch

Wall Walk Practice
5 Sets For Max Quality Reps:
1 Minute On
1 Minute Off

RING MUSCLE UP
-Reduce Reps/Stay Consistent instead of adding 1 rep each round
-Low Ring Transitions
-1 Pull-up + 1 Ring Dip
-Bar Muscle-ups
-Burpee Pull-up
-Burpee Pull-ups (jumping pull-up from a tall box)
-Burpees + Banded Pull-ups

WALL BALLS
-Reduce Reps
-Reduce Load
-Double Dumbbell Thruster
-Double Dumbbell Push Press
-Med Ball Jump Squats