Warm-up

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Bar muscle-up drills – 1-2 Rounds
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)
+
Build to workout weight for SB movements
* Practice few sets of bar muscle-ups and wall walks as you build up
+
@ workout weight
700m BikeErg
5 SB Squats
3 Bar muscle-ups
300m SkiErg
2 SB cleans
2 Wall walks