1.Warm up

Run

 

2.Mobility

Shoulder

 

3.Skill

Toes to Bar Kipping

 

4.METCON

For Time (10min cap)

21-15-9

Burpee Box Jump (24/20)

Toes to Bar (A.Leg Raise B.Knee Raise)

 

5.Strength

Bench Press

3 x 5