Warm up
100m run or 1min Star Jumps
10 Tea Cups
10 Squat round arch
10 Cat/Cow
10 Bird/Dog
10 Passive/active hang
Skill
Pull Ups (Last week)
- Ring Row
- Band
- Kipping
METCON
10 Rounds
1:30 work
30 sec rest
Cal Bike/Row
M-25
F-20
in remaining time max DB Devil Press
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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