Warm up
100-75-50-25
Single unders
20-15-10-5
Air squats
Skills
Kipping pull ups (spend good time to master your kip)
KBS
WOD – for time
50 – 40 -30- 20-10 reps of
KB Swings – 24/16 kg
25-20-15-10-5 reps of
Pull ups
After bash
Practice handstand balance to forward rolls
Team CFH at DC – Mud-run
