Monday

Skill development:
10 minutes

Warm-up:
• Kipping skills
• HSPU’s
• Pull-ups
• Chest-to-bar
• Toes-to-bar

WOD
“Up and Down”

5 Rounds
30 minute CAP

• 10 HSPU’s or 3 wall-walks
• 15 toes-to-bar or knee raises
• 200 meter run
• 10 chest-to-bar pull-ups or jumping pull-ups
• 15 sit-ups or 10 GHD’s
• 200 meter run

Then stretch.