1. Warm Up
5 Rounds of:
3 Kip attempts (Regular Kip/Butterfly)
5 Dead Hang Pull Ups (band assisted if necessary)
Then, 3 Rounds of:
Tuck L-Hang x 10 seconds
Kettle Bell Swings x 10 (16/12 kg)
2. Strength: Push Press 3-3-3-3-3
3. Conditioning:
'Annie'
50-40-30-20-10
Double Unders
Abmat Sit Ups
4. Recovery