Warmup
row 20 cal - interval
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
Skill Work
tabata 4 min
8rds 20/10
alternating
hspu / strict bar kip
then,
8rds 20/10
ring dips / ring pulls
WOD
5 RFT
10 pull ups
15 wb shots
20 Cal Row
