Single-leg & scap strength + couplet + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 wall balls w/a pause in the hole
+
Every 3:00 for 15:00 (5 sets):
10 light back squats, 20X1
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold
+
For time w/10:00 cap:
27 pull-ups or 9 muscle-ups
63 double-unders
21 pull-ups or 7 muscle-ups
63 double-unders
15 pull-ups or 5 muscle-ups
63 double-unders
9 pull-ups or 3 muscle-ups
*CTB if proficient enough to have a shot to finish under the cap
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work