Mobilize, then:
CS activation protocol
15 banded squats (around knees)
100 double unders
A. Muscle up work:
2 sets of 5 reps each of:
1) Snap swings (small)on rings or jump to hollow on bar
2) pop swings on rings or air chair swings on bar
3) peek-a-boo swings on rings or bmu (attempting to get belly button to bar)
Every :30 sec for 4 min
1-2 ring or bar mu
B.) every :90 sec for 9 min
3 speed deadlifts at 65% (strong lockout)
C.
For time:
5 Ring Muscle-Ups or bar
10 Deadlifts (185/155 lbs)
20 Box Jump Overs (24/20″)
30 Wall Ball Shots (20/14 lbs to 10′ target)
40 Calories on the Erg
30 Wall Ball Shots
20 Box Jump Overs
10 Deadlifts
5 Ring Muscle-Ups or bar