Warm-up

EMOM 6 @ increasing pace
1) Air Bike
2) SkiErg
+
2 Rounds
10 Goblet squats (controlled tempo)
10 Pike T-extensions
8 Scapular push-ups
5 Scapular pull-ups
30 Speed rope skips
+
2 Rounds
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
0:20-0:30 Wall facing flutters
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
@ workout weight
30 Double-unders
1 Handstand walk,7.62m
3 Bar muscle-ups
5 Strict handstand push-ups
20 Double-unders
5 Strict handstand push-ups
7 Toes-to-bars
10 Double-unders
9 Box jump overs, 24/20”
12 Wall balls