Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Row
2) Air bike
+
2 Rounds
8 Scapular pull-ups
4-6 Jefferson curls
8 Handstand shoulder shrugs
+
2 Rounds
8 Scapula push-ups
8 Tension swings
1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
+
Bar muscle-up prep – 2 rounds (here OR after part A)
5 Arch hold push to hollow hold (3-5 sec in each position)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for deadlift
* Practice a few short sets of the HSPUs as you build up
+
@ workout weight/deficit
3-2-1
Deadlifts
Strict deficit HSPU