WARM UP

On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

SKILLS & SPECIFIC WARM UP
Kipping – toes to bar

PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round

CONDITIONING

“FIRE FLOOR“
For Time
50 Toes to Bar
everytime feet touch the floor
1 Wall Walk
add +1 each time you return to Wall Walk