Mobilize, then:
Crossover symmetry activation protocol
Then 2 sets of:
15 kB swings
10 hollow rocks
5 box jumps
Muscle up warmup:
5 cast swings (reset after each one)
5 pop swings (good tug back on rings when you stop your feet) 5 peek-a-boo swings
A.) 8 EMOM
3 ring muscle ups
*scale to 2 strict ring pull-ups + 2 strict dips
B.) 3 rounds for time:
20/15 cal row
8 ohs 135/95
8 burpees over bar
8 C2B pull-ups
*rest :90 sec between sets
C.) 3×6 supine grip bent over row