Warm Up
Stretch and mobilize lats and shoulders

3 rounds
10 Cal bike
10 Wall angels
10 Walking OH DB lunges

Technique
8 minutes…

If competent then move on to other movements

Kipping technique
5 Beat swings
5 TTB/Knee raises
5 Pull ups
5 BMU

Strength
OVERHEAD SQUAT 70%
OHS @60% of max

Tempo 3s down, 1s pause, 2s up

45 reps in as least sets as possible

Metcon
CF.18.09.14
3 rounds for time:

100 Double unders
50 Wallballs
12 BMU

Scale: 12 TTB + 12 Box dips