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. Conditioning:
In A 7 Min Window
Row 1000m
Then AMRAP Wall Ball
Each time you rest more than 5 sec/No Rep/Drop Ball/Stop = 5 Burpees.
Score = Number of Wall Balls
3. Recovery