Mobilize, then:
Skill Based Lung Opener
Three sets of:
10/7 Calorie Row
5 Donkey Kicks
10-20 Alternating Single Leg Thigh Taps
3Cast Swings
2 Kipping Chest-to-Rings
A.
Three sets of:
Dimmels x 15 reps @ 30% of 1-Rm Deadlift
Rest as needed
B.
Four sets for times of:
400 Meter Run
Ring Muscle-Ups*
5 Power Cleans
Rest 3 minutes