Movement specific prep, choose any 1-3 based on your needs

2 Rounds
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
+
2 Rounds
0:10-0:20 Ring support hold (thumbs out)
5 Scapular pull-ups (hold at top for 2-sec)
0:10-0:20 Bottom of ring dip hold
5/side Cossack squat
10 Tactical Ankle Rocks, alternating
5 Russian dips
+
Toes-to-bar drills
Kipping Toes-to-Bar complex – 2 to 3 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5-10 Progressive toes-to-bar swings with straight legs*
* Each swing gets higher and higher