PreHab: Glute Activation, Lat Pulldowns, Hollow Body Holds/Rocks

Warm-up: Squat & Lunge Variations, Kip Swings, Sit-up Variations

Specific: DB Complex, Bar Muscle-ups

WOD: 

Rx: 17.2 

AMRAP 12 minutes
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Option 1: 

AMRAP 12 minutes
2 rounds of:
50-ft. weighted walking lunge
16 knees to chest
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 Pull-ups
8 power cleans
Etc., alternating between knees to chest and bar muscle-ups every 2 rounds.

Men use 35-lb. dumbbells
Women use 20-lb. dumbbells