Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) Row
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1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)

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Bar muscle-up prep – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
2 Rounds @ empty barbell
5 Muscle cleans
5 Strict presses
5 Front squats
5 Push presses
5 Thrusters
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Build to workout weight for thrusters
* Practice a few short sets of other movements between sets.
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@ workout weight
10/7 (cal) Air bike
6 Burpee box jump overs
2 Bar muscle-ups
10/7 (cal) Row
4 Thrusters
2 Wall walks