Body Heat + Mobility (4-5 min)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)
:15 Dead Hang + :15 Active Hang
:30 Puppy Dog Pose
General and Specific Prep (6-8min)
2 Sets: For Quality
20 Double Unders or 40 Single Unders
4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)
5 Barbell Strict Press + 5 Barbell Push Press (Empty)

quickly go over muscle up progressions and give everyone the correct to pull to use for the workout.

Strength
every 2 minutes x5 sets
7 Strict press
*Use a weight that is tough for 7. start heavy and add weight if needed.
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Workout
12:00 AMRAP
50 Double Unders
10 Push Press
5 Bar Muscle-Ups
Load: 95/65lb, 43/30kg

Level 2:
12:00 AMRAP
35 Double Unders
10 Push Press
5 Burpee Pull-Ups
Load: 75/55lb, 34/25kg

Level 1:
12:00 AMRAP
70 Single Unders
10 Push Press
5 Burpee Jumping Pull-Ups

Load: 45/35lb, 20/15kg