A
Row 25/22
then
3 rounds
1 TGU each arm (ascending in load across sets)
:30 thorasic opener over med ball or foam roller
10 kip swings
10 jumping med ball squats
(10 min)

B
Strict Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
With a partner
3 rounds
12 bar muscle-ups
22 paralette or deficit HSPU
32 over-unders
*25 minute time cap