Warm-up

3min DU practice

2 rounds:

  • 10 kipping swings
  • 10 goblet squats
  • 10 push-ups

 

Strength | Skill

5×5 weighted pull-ups / negatives

 

WOD

30-25-20-15

  • KB swings (24/16)
  • Abmat sit-ups
  • Wall balls (20/14)

30 DU’s/60 singles between each round