High Pull + Hang Squat Snatch + Overhead Squat (paused) 1-1-1-1-1, then
Three rounds for time of:
400 m Run
21 Swings (55/35)
12 Handstand Push-ups (25's+AB/10's+AB)
For Rx+ use more weight & do HSPU's on 45's/15's+AB.
Post loads & times to comments.
Extra: Weighted Chest To Bar Pull-up 1-1-1-1-1 (build up quickly, slow negative), then do a routine on the Rock Rings (pick one from the list).
Siena just did her first bar muscle up a couple days ago and now up to 3 in a row!