Monday

SKILL

3-8 Kipping Pull ups E.M.O.M for 10 minutes

*The goal is to build your kipping ability, perfect your economy in the gymnastic kip or get to work on your butterfly kip.

STRENGTH (5/3/1 pgm)

Back Squat

WOD

3 rounds for time of:

10 Dips (Ring Dips)

20 Walking Lunge steps

30 Box Jump Overs

CORE

90 seconds total L-Sit