Mobilize, then:
2 sets of:
10 banded pass the us in ohs
10 t2b
20 kB swings (Russian)
A.) every 2 for 10
1 snatch balance + 2 ohs
* build over the course of the 5 sets
B. 18.3
Two Rounds for Time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups
*15 minute timecap*
*scale as needed
C.) 2 sets: (alt between)
:60 sec plank
4 strict weighted pull-ups
20 reverse snow angels