20 Band Pull Aparts
200m Run
20 Jump Squats (for height!)
200m Run
:30 Deadhang from Pull Up Bar

3 Rounds
:20 Hollow Body Hold
:20 Superman Hold
Rest :20

then,
3 Rounds
10 DB Hollow Lift (start light and work heavy w/o loss of midline) *video below
then,
3 Rounds
2 “Superman” into reps (jumping into the bar) + Big Kip
then,
1-2 small sets of BMUs or Kips

Wod. You can do this as a partner wod or go solo. The choice is yours. May the 4th be with you.
Partner version split anyhow
AMRAP 18 Minutes
8 Hang Squat Cleans 185/125lbs
9 Bar Muscle Ups

Solo Version
11 Minute Amrap
6 hang squat clean 185/95
6 Bar muscle ups

*

Scaling
-Hang Squat Cleans: Reduce weight before reps. This barbell should be a challenging weight but something athletes can perform 2 consecutive reps with, at a minimum
_BMUs: Never more than :90 at the pull up bar in any round. Scale athletes without BMUs to Burpee Chest to Bar Pull Ups or burpee + banded pull up/pull up/ or ring rows