EMOM 6 @ increasing pace
1) Row
2) SkiErg

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
5 Table top raises
7 Scapular pull-ups
12 Air squats (controlled tempo)
+
Build up to workout weight for the OHS
* Prep the other movements and do 1-2 rounds of Bar MU drills between sets
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
@ workouts weights
15/12 (cal) Row
10 Wall balls
5 Toes-to-bars
2 Overhead squats
3 Bar muscle-ups
2 Overhead squats
5 Toes-to-bars
10 Wall balls
15/12 (cal) Row