I was feeling sick for a few days so I took off training--did some mobility work and stretching but that was it.
Ring Muscle Ups
1 Ladder to 5 + 5
Bodyweight x 10/10 x 2
Long Cycle C+J:
2x24kg, 2:00 @ 10 rpm w/ 1:00 rest x 3
1:00 @ 12 rpm x 2, 1:00 rest between
Ring Muscle Up x 100
Overhead Squat x 50
Pistol x 50/side
This was done in sets from 3-5 interspersed with rehabilitative work, corrective exercise, and stretching.
Sprinted on the beach 100yds x 5 as a finisher and swam.