Warm Up

3 rounds of:
Bear Crawl
Spiderman walk
Squat twist
High knees
Butt kicks

 

Skill / Strength

5 rounds of:
15 sec holds hanging pull up activation
10 legs raises on rings
15 sec holds at top of pull up to negative down

3 x 10 Kettlebell Front Squat (moderate weight)

 

MetCon

21, 15, 9
Calorie row
Burpee box jumps (24’/20″)
Med ball slams (20#/14#)