MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions 
30 sec Alternating Samson Stretch
15 PVC Overhead Squats
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP

Work 10′ on Kipping – Pull Ups

CONDITIONING

“G.I.Jane Express” Part A (On the 0:00)

For Time (8 Minute Cap):
50 Strict Pull Ups
Every Stop 10 Burpees Touch

“G.I.Jane Express” Part B (On the 10:00)

For Time (12 Minute Cap):
40 AB-Mat Sit-ups
80 mt Walking Lunges
30 AB-Mat Sit-ups
60 mt Walking Lunges
20 AB-Mat Sit-ups
40 mt Walking Lunges

“G.I.Jane Express” Part C (On the 25:00)

Max HR Push Ups in 5 Minutes