EMOM 6 @ increasing pace

1) BikeErg
2) Run
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2 Rounds
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
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Build up to workout weight for the clean & jerk and snatch (power, split or squat)
* Practise few small sets (1-3 reps) of ring muscle-ups between sets
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@ workout weight
200m Run
3 Clean and jerks
12 (cal) BikeErg
3 Ring muscle-ups
200m Run
3 Snatches
12 (cal) BikeErg