Mobility:
3 Rounds:
15 PVC Shoulder Dislocations
5 Bridge Ups
0:20 Bottom Dip Hold
10 Sit ups to Pike
3 Rounds For Load:
5 Weighted Pull Ups
Practice Bar / Ring Kip:
3×8 Arch to Hollow
3×6 Arch to Hollow + Hip Extension
3×4 Kipping Pull-ups (Muscle ups for advanced)
For Time:
100 Superman Rocks
Every time you break run 50m Shuttle Sprint.