Banded shoulder internal rotation stretch https://www.youtube.com/watch?v=4S3eq4wQExE
:20 bentover supinated row hold
a perfect set of pushups
5 Rounds of:
:10-15 tuck lever holds
3 power cleans building no heavier than 155/105: Focus on form and speed
the pullup warmup
an easy 150 run
You can do this on the bar or rings.
3 Rounds for time:
5 bar muscle ups
10 power cleans 135/95
This workout should be fast. Scale the power cleans so that they’re unbroken. If you can’t do bar muscle ups, do 1 burpee+ 1 of the hardest pullup variation you can do for 5 reps each round.
45:00 easy run. Keep your pace slow enough that you can breathe through your nose easily the whole time.
Back squat 5×3 @87%
go on the 5:00
rear foot elevated split squat 3×8 all tough sets
weighted glute ham raises 3×8 all tough sets
Superset the split squats and GHR, and then rest :90 in between rounds.
5 sets of 25-30% of your max pullups, for perfect form, and not under fatigue.