5 Scapular pull-ups
3 Strict pull ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
30 Speed rope
8 Hand-release push-ups
+
Build to workout weight for power clean and jerk
* Few sets of the other movements as you build up
+
@ workout weight
20 Double-unders
3 Power clean and jerks
4 Toes-to-bars
5 Bar-facing burpees
10/7 (cal) Row
10 Wall balls
10/7 (cal) Air bike
3 Burpee pull-ups