PreHab: Glute Activation, Core Activation

Warm-up: KB Complex, Pull-up Variations,

Specific: Barbell Complex, Muscle-up Transition

WOD: 

Rx:5x
10 Deadlifts @ 60-65%
20 KB Lunges
10 C2B Pull-ups

Rx+: 5x
10 Deadlifts (65-70%)
20 Overhead KB Lunges
5 Muscle-ups

Option 1: 5x
10 Deadlifts (55-60%)
14 KB Lunges
7 Pull-ups

Option 2: 5x
10 Deadlifts (moderate weight)
15 Goblet Squats
7-10 Assisted Pull-ups or Ring Rows