Warm-up

3 rounds:

  • plate carry down & back
  • 5 dive bomber push-ups
  • 5 jumping squats
  • 10 break dancers

 

Strength | Skill

Kipping technique (T2B/pull-ups) followed up a max set of pull-ups at appropriate scale.

 

WOD

12 minute AMRAP:

  • 20 KB swings (24/16)
  • 16 KB lunges (24/16)
  • 12 burpee box hop overs (24/20)
  • 8 ring rows