Warm Up
3-5 min easy air bike (take some 2-3 big breaths every min on air bike)
Band Pull Aparts or Crossover Symmetry Activation
Banded Hip Activation
Some Overhead/Front Rack and Squat Mobility

then 2-3 sets
40-60s row (add speed)
30-40 single unders
5 scap pull ups (2s pause)
10 kip swings
5-7 ring row
3-5 inch worm with push up
3-5 front squat with empty barbell
3-5 press
3-5 thrusters

then 1 time through:

5 pull ups
20 double unders
5 thruster @wod weight 1

rest 30-60s

4 c2b pull ups
16 du
4 thrusters @wod weight 2

rest 30-60s

2-3 bar mu / banded bar mu
12 du
2-3 thrusters @wod weight 3

REST NO LONGER THAN 3-5 MINUTES AND START WORKOUT, IF NEED TO REST MORE DO SOME ACTIVE AIR BIKE DURING IT.

WOD 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

65lb, then 75lb, then 85lb (29,34,38kg)
95 lb, then 115 lb, then 135 lb (43,52,61kg)

Time cap: 12 minutes