Warm-up
4:00 Echo bike @ easy
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
+
Bar muscle-up drills
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
3 Jumping bar muscle-ups with hip snaps
+
Build up to workout weight on the squat snatches
+
(optional) Run through
10-20-30 Double-unders
1-2-3 Squat snatches @ workout weight
1-2-3 Bar muscle-ups