MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
5 Ring Dips/Bench Dips
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Kipping

C2B Pull-ups/Pull-up/Ring Row
5 scap pull-ups
5 ring row
5 kip swings
3 kipping pull-ups (chin over bar)
3 chest-to-bar pull-ups
Plank Holds
Perform a 10-15 sec hold

CONDITIONING
“SEEMS EASY”

For time:
18-15-12-9-6-3
C2B Pull-ups
Plank Hold, 1 minute

Time Cap 12 minutes