A. Warm up
3 sets
10 Kipping Swings
10 Box Jumps
10 Strict Press
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Core
Battle Rope
AMRAP Plank Holds
C. Met Con
12 minute AMRAP
3 Pull Ups
3 Push Jerks
6 Pull Ups
6 Push Jerks
9 Pull Ups
9 Push Jerks
