A. Coaches Choice - Dynamic Mobility and/or Movement Prep
OR
A. 1 set:
-5/5 x thoracic thread & reach
-10 x alternating shoulder drops, from wide-palmed tabletop position
-10 x alternating scorpions
-5 x downward dog to sphinx

B. Coaches Choice - Activation and/or Drills
OR
B. 2 sets
-10 x scapular push ups
-10 x scapular pull-ups
-10 x kipping swings

Aim to get through 4-5 sets of one of the following, based on skill/ability:

1. Kipping Pull-ups
A. Leg Assisted Kipping Pull-up
-using 1 or both legs to assist
-moving as slowly as possible to learn the pattern
B. Top-to-Bottom Kipping Pull-up
-using a box to get yourself into the top position, w/ chin over bar
-starting the rep by pushing away from the bar, w/ the focus on finding the hollpw position on the way down, before transitioning into the arch position

2. Butterfly Pull-ups
A. Leg-Assisted Butterfly Pull-up
-using 1 or both legs to assist
-moving as slowly as possible to learn the pattern
B. Below-the-Bar Butterfly
-find the cyclical kipping pattern without worrying about height/getitng chin over the bar

3. Ring Muscle-ups
A. Kipping Swings on Rings
-focus on feet low, hips high
B. Low-Ring Turnover
-from hip extension, focus on turnover

4. Bar Muscle-ups
A. Big Swing to Knee to Bar
-jumping up to hollow, drive to arch, push to hollow, and bring knees to bar
B. High Box / Leg Assisted Bar M/U
-use leg/legs to drive to extension, focusing on turnover

E3MOM x 12 minutes (4 rounds):
-15 burpees over bar (lateral)
-15 shoulder to OH (100/145#)
-max reps strict pull-ups in remaining time