Movement Prep:

  • Shoulder Series

Warm Up:
3 Rounds of Tabata

  • Russian KB Swings
  • Alternating Plank Reaches
  • Dancing Crab
  • KB Round-the-worlds
  • Burpees

Skill/Strength:
3 rounds:

  • 10 reps + 10 second hold KB Windmill (each side)
  • 10 Tuck Ups or Straddle Ups

Conditioning:

8 Min AMRAP

  • 4 Bar Muscle-ups
  • 16m Burpee Broad Jumps

Scaled: Jumping Bar M.U. or 4 Ring Row/4 Ring Dip
 

Up-Scaled: Shoot for unbroken M.U.
 

Extra Work:
4 Rounds not for time

  • 15 GHD Sit-ups
  • 15 GHD Hip Extensions