10 Russian kettlebell swings
Hang power snatch 35/25kg
If you haven’t been exposed to this volume of push-ups before, scale the reps to 10 each round. Raise hands on a box as required.
7 Rounds for time:
10 Sumo deadlift high pulls
10 Ring dips
Scale the ring dips to 7 or 5 reps per round if required.
EMOM 10 Minutes:
3 Bar muscle-ups
Max double unders in remaining time
Spend 10 minutes practicing bar muscle-ups. Focus on kipping with straight elbows, and bumping your hips as high as possible before you pull with your arms.
If you can perform 3 unbroken, do the EMOM above. If not, this time is better spent practicing under low stress.