Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
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10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
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2 Rounds
8 Scapular pull-ups
4-6 Jefferson curls
8 Handstand shoulder shrugs
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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
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Build to workout weight for KB clean and jerks and wall balls
* Practice few sets of other movements as you build up
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@ workout weight
5 KB clean and jerks
3 Bar muscle-ups
10 Wall balls
5 Burpee get overs
10m Sled push