Warm Up
200m jog
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Skill
Pull up work
10 scap pulls
10 strict pull ups
10 superman hollow rocks
5 1, 2, 3s
Kipping pull up review
1 min. max effort
WOD
For time:
30 burpees
50 wall balls 20/14
40 KB swings 53/35
30 T2B
40 KB swings
50 wall balls
30 burpees
Post
60 ring hold leg lifts