PreHab: Glute Activation, Core Activation, Scap Activation

Warm-up: Kip Swings, Ring Support, Barbell Complex (build to working weight)

Skill Strength: 5.4.3.2.1.
Dip
Pull-up
*Spend 5-10mins working Muscle-up Transition

WOD:

Rx: 3x
9 Power Cleans @ 65-70%
24 Pull-ups

Rx+: 3x
9 Power Cleans
9 Muscle-ups

Option 1: 3x
9 Power Cleans
16 Pull-ups

Option 2: 3x
9 Hang Power Cleans
21 Assisted Pull-ups or Ring Rows