Warmup
Warm up:
row 12/10 calories
10 Air squats
10 jump squats
Down - Alt lunges Back - high kick
Down - Bear crawl - high knees
Bear crawl to hand stand hold
Skill Work
6rds Tabata 20/10
Alternating
Strict pullup /
Strict hspu
Kip to pull up/ctd or MU
WOD
12/10 cal row
10/8 ring/box dips
8/6 deficit hspu
1 rope climb
