EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
1-2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean
* Practice wall walks, wall balls, bar muscle-ups between sets
+
2 – 3 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
12/8 (cal) SkiErg
8 Wall balls
2 Bar muscle-ups