1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
+
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 KB clean and jerks and wall balls
* Practice few sets of other movements as you build up
+
@ workout weight
5 KB clean and jerks
3 Bar muscle-ups
10 Wall balls
5 Burpee get overs
10m Sled push