Warm Up
3 Rounds
100m Run -10 Up Downs -:30 Dead Hang -:30 Plank Hold
2 Rounds
:30 Alt. Crossovers -:30 Alt. Scorpions -:30 Alt. Spiderman Lunges -:30 Bird Dogs
3 Rounds
5 Inchworms + Push Ups -10 Scap Push Ups- 10 Scap Pull Ups
Skill
ON A 7:00 Running Clock… Pull-Up Progression
5 Sets For Quality: 2 Kip Swing + 1 Pull-Up + 2 Kip Swing
Workout
Amrap x 12 Minutes
8 C2B Pull-Ups
200m Run
End Of The Wod
Recovery