Warm-up
5:00 Air bike @ increasing pace
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
40 Speed rope skips
+
Build to workout weight for DB movements
* Few short sets of bar muscle-ups and chest-to-bar pull-ups between sets
OR
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 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
+
2 rounds @ increasing pace
3-5 Strict handstand push-ups
5 DB hang power cleans
3-5 Kipping handstand push-ups
5 DB thrusters
20 Double-unders
– Rest 1:00 between rounds –