Warm Up
Pass throughs
2x
20 hip bridges
10 KB swings - light
5 handstand kick ups
Strength
Muscle up accessory work
3x5
Ring rows
Shoot throughs
Ring dips
WOD
3 rounds for time
100 double unders
20 deadlifts 95/65
20 hang cleans
20 push press
Post
Forearm stretches/smash on KB