A: Practice
3 minute Dynamic Spend 10 minutes working max unbroken Kipping Pull Ups
B: Mobility/Prep
Wall Stretches
Review movements and establish weight/standard
C3: Intervals
EMOM 6 minutes
6 Burpees
6 Kettlebell Swings
D: Met Con
In 12 minutes complete 4 rounds
10 Back Squats
400 Meter Run
RX 225/155
SC 185/135
BG 135/95
*Barbell is taken from the rack