Ninja
5 rounds for quality:
3 Muscle ups (Ring) + 2 Strict Ring Dips

Conditioning
“Black & Blue”
5 rounds for time:
10 Power Cleans
10 Burpees

Daily Midline
3 sets for quality:
1 minute Plank
45 second Hollow Hold
30 second Side T Plank (Each side)

Rest as needed between