Warm Up
Mobilize lats and hips

3 rounds
5 beat swings
20s Hanging L-sit
10 OHS

Skills
Kipping Technique:

Beginner: 5 kipping knees to chest
Intermediate: 5 TTB/5 Pull ups
Advanced: 5 MU
Focus on kipping technique and elegance

Strength
BENCH PRESS
 Bench press

4×3 @ Tempo 3121 80% OF 1RM

Metcon
CF.18.08.21
10 – 1
CTB Pull ups
Burpee box jump overs 24/20