Skill Practice & Mobility 10 - 15 Minutes:
Muscle Up - Go through progressions, working from the floor, and with bands. If you don't have Muscle Ups yet, try Strict Banded Muscle Ups during your skill work, to see if it's something you can do during the workout.
Overhead Squat - Mobilize and focus on good positioning
Open Workout 11.4
As Many Rounds As Possible in 10 Minutes:
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*The Bar Facing Burpees must be done facing the barbell, and you must jump over the barbell with both feet, landing with both feet at the same time. One footed jumping, or stepping over isn't allowed unless you have a legitimate reason (health reason). Try to get as far as you can for this one, you might just see something like it pop up during the Open this year. If you get through the Muscle Ups, start in on your second round of Bar Facing Burpees… every rep counts, so if you get more than 1 round, you get more points. If you need to scale, make sure you're still making it challenging for yourself.
Reps - 50/25/8 OR 40/20/6
Weight - 105/75 OR 95/65 (These are recommendations, if you can't do the RX weight)
Strict Banded Muscle Ups