Prehab

2 sets

3 Turkish get-ups (ea arm)

6 walk up planks (ea arm)

9 kipping swings

MetCon

For time:

60 calorie row

then..

3 rounds:

4 Bar Muscle up’s (8 Pull-ups)

16 Wall Balls

32 Double Unders

then…

60 calorie row

Strength

Every :90 for 9 min (7 sets) perform:

3-5 Ring Dips

3-5 Strict Pull-ups

Skill Work