1.Warm up

Wallball Toss

 

2.Mobiltiy

Chest Open whit MB

 

3.Skill

Pull up Kipping

 

4.METCON

For Time (11min cap)

30-20-10

Wallball Shot (20/14)

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

 

5.Strength

Crunch

30 x 5