Warm-up

3:00 Air bike + 3:00 Row @ easy pace
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Clean
Build up to workout weight
+
1-2 Rounds
20 Double-unders
5 Chest-to-bar pull-ups
3 Wall-facing HSPUs
1 Clean @ workout weight