3:00 Run @ easy
2:00 BikeErg @ moderate
1:00 Run @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps
+
Build up to working weight for barbell movements
* Practise other movements between sets
+
1 or 2 rounds
200m Run
6 Thrusters @ workout weight
4 Bar-facing burpees
2 Bar muscle-ups
500m BikeErg
6 Toes-to-bars
4 Power snatches @ workout weight
2 Overhead squats