WARM UP

Set 1: AMRAP 5
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump

Sets 2: AMRAP 5
10 Leg Swings / Side
5 KB Deadlifts
5 Kip Swings or Ring Rows
10 PVC Figure 8’s

SKILLS & SPECIFIC WARM UP

Kipping – Pull Up – Lunges

EMOM 8′
20 sec Active Hang

2 Sets:
7.5m KB Crossbody Walking Lunge (workout weight)
5-10 pull-ups

CONDITIONING
“CRISS CROSS”

5 ROUNDS FOR TIME
20mt. KB Crossbody Walking Lunge #24/16
25 Pull-ups

Scaled

5 ROUNDS FOR TIME
20mt. KB Crossbody Walking Lunge #16/12
20 Pull-ups