Strength
3x
A) 3-4 rep Kipping pull up
B) 3-4 rep kipping ring dip practice
Metcon
3 rounds
15 db dead lift
15 burpee box jump over
15 chest to bar pull up
Accessory
3x
20 ab wheel out
20 sec L sit
3x
A) 3-4 rep Kipping pull up
B) 3-4 rep kipping ring dip practice
3 rounds
15 db dead lift
15 burpee box jump over
15 chest to bar pull up
3x
20 ab wheel out
20 sec L sit