PH:

Shoulder Pre-Hab
banded drills
band pulldowns

A:

2-4x
kip swings
squat therapy
dip + support

B:

barbell clean complex
*clean pull, hang power clean, hang squat clean, front squat, good mornings

Skills

Spend 10mins working Muscle-ups
*transition
*use low, medium and high rings

RX: Metcon (Time)

4x
21 C2B Pull-ups
7 Hang Squat Cleans @ 70-75%

if you have even 1 pull-up try to get your chest to the bar

RX+: Metcon (Time)

4x
9 Muscle-ups
7 Hang Squat Cleans @ 70-75%

O1: Metcon (Time)

4x
21 Ring Pull-ups
7 Hang Squat Cleans @ 70-75%

O2: Metcon (Time)

4x
15 Ring Rows
7 Hang Squat Cleans @