Warm Up
Inchworm to Cobra x 10
10 Bridge marching
Crab (side) walk box length
10 jump squat
Crab (side) walk box length
Focus on hip opening

 
Skills / Strength
Kettle bell swings

Pull Ups
Hanging Leg Raise
5 x 20sec work/30sec rest
Scale: Hanging knee raise

EMOM 5 minutes
8 Pull Ups
(Strict Pull, light bands, vertical row, ring rows)

 
Metcon
MR.15.10.21
Buy in : 50DU/100SU
21-15- 9
Box Jumps
KBS Moderate/heavy
Push up
Buy out: 1 lap run