1.Warm up

50 ft Inchworm

3 Round

10 Hollow Rock

10 Kipping Swing

 

2.Mobility

Lat Stretch With Band

 

3. Skill

Kipping Pull up System

 

4.METCON

AMRAP 7min

8 Chest to Bar (A.Pull up B.Band C.Ring)

16 HR Push up

 

5.Strength

Strict Ring Dip (A.Band B.Box)

5 x 10