8 min warmup
Jump rope
Rowing
Kip swings
Pull ups
DB bang power snatches
Inch worm stretches

Skills: 6 rounds of 90 seconds
3-4 bar muscle ups unbroken
Rest once off the bar

Workout: for time.
50 cal row
75 dual dumbbell hang power cleans 2x50
50 cal row

Stretch

2000m air bike cool down