1. Warm up/mobilise
2. Skill: Kipping Swing/Toes to Bar to Pull Up / Press Ups
3. WOD:
AMRAP 20:
12 Toes to Bar to Pull Up (Do a TTB then straight after do a pull up, this is 1 rep)
200m Sprint
12 HR Press Ups
200m Sprint
24 Abmat sit Ups
200m Sprint
*If you do not have unassisted strict pullups yet, you will be doing jumping pullups.
4. Recovery