1.Warm up

2 Round

50ft Bear Crawl

20 Squat

 

2.Mobility

Hip Joint Open

 

3.Skill

Butterfly Pull up

 

4.METCON

AMRAP 14min

4 Bar Muscle up (A.8 Band MU or C2B B.12Pull up C.16Band D.20Ring)

12 DB Goblet Squat (22.5/15)

16 Box Jump (24/20)