2 Rounds
10/side Xiao Pengs
8 Scapula push-ups
5 Jefferson curls
10 Box step-ups, 20”
+
2 rounds
35 Speed rope skips
5 Inchworms
8 Tension swings
10 Box jumps, 24/20”
+
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
+
Build to working weight for deadlift*
* Practice short sets of burpee box jump overs, DUs and bar muscle-ups between weights
+
3-2-1 @ workout weight/height
Deadlifts
Burpee box jump overs

– Rest 1:00 –

30-20-10 Double-unders
3-2-1 Bar muscle-ups

You can also start each final prep part from 2 reps vs 3 reps to control volume.