Warm-up

EMOM 8 (0:40 work / 0:20 rest) @ increasing pace
1) SkiErg
2) Shuttle runs,7.62m
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2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
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2 Rounds
5/side KB Hike cleans, alternating
8 Box jump, step downs
24 Speed rope skips
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Bar muscle-up drills – 1-2 Rounds
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)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
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Build to workout weight for DB GTOHs, Thrusters and walking lunges
* Practice a few short sets of bar muscle-ups, burpee pull-ups and burpee box jump overs between sets.
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Once through @ workout weight
20 Double-unders
3 Burpee box jump overs
4 DB Ground-to-overheads
2 Bar muscle-ups
3 DB thrusters
12/8 (cal) SkiErg
2 Shuttle runs
3 Burpee pull-ups
12m DB walking lunges