Buy In:Salute the flag. High five a trainer. 800 meter Indian Run. 10 reps band shoulder complex. Use 2-3 shoulder mobs from the mwod poster(s).
Complete 30 muscle ups.
If you cannot do muscle ups substitute 90 pullups and 90 dips. Partition as needed. Stop the workout if you feel like your skin is going to tear. If you can do ring dips and chest to bar pullups, do them. Choose an option that will challenge you but not break your spirit.