MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions 
5 Strict Pull-Ups
10 Pushups
15 AbMat Sit-Ups
Then:
2 Rounds:
4 Inch Worm
20 Sec Handstand Hold 
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Kipping – Pistols
2 Rounds
1 Bar Muscle Up/Chest To Bar – 2 One Legged Squats – 3 Handstand Push Ups

CONDITIONING
“The Break …”
AMRAP in 15 minutes
3 Bar Muscle-Up
6 Pistols Squats
9 Handstand Push-Ups