3 rounds:
1:00 row
5 inchworms + push-ups
:30 mountain climbers
10 scap pull-ups

Specific Warm-up:

6 kip swings // Palms high on the bar, push and pull with the shoulders.
3 kip swings + 3 kips // Small push and pull, then a bigger push and pull.
3 kipping pull-ups // Press down hard on the bar, then pull.
3 chest-to-bar pull-ups // Big push-away at the top of the rep to reset the swing.
3 climbing pull-up drill // Chest-to-bar, then sternum-to-bar, then belly-to-bar; climb as high as possible by the third rep.
1:00 bar muscle-up practice // Lift the legs quickly, then pull back against the bar and thrust the hips towards the bar.

- RX -
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
- Row 250/300 m after each round.

- INTERMEDIATE -
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
- Row 250/300m after each round.

- BEGINNER -
7-6-5-4-3-2-1 reps for time of:
Slow inverted rows
- Row 250/300m after each round.

- MASTERS 55+ -
10-9-8-7-6-5-4 reps for time of:
Chest-to-bar pull-ups
- Row 250/300m after each round.

Post-workout
3 sets:
10 strict ttb

2 sets:
:30 double-forearm stretch
:30 table-top stretch

7-6-5-4-3-2-1 reps for time of:
Burpee + wall walk
- Run 150 m after each round.