030322

Warm-up
-Hollow arch work
- Beat kips
- Big Kips
- Tri Pod Position
- Narrow Squat

A. Metcon (No Measure)
12 min AMRAP

SKILL COMBO 1
(0:10 rest)
SKILL COMBO 2
(0:10 rest)
Run Backwards to the wall and back

SKILL COMBOS
A)
2 Kip Swings
1 Kipping Movement (Kip Swing, PU, C2B, T2B, MU)

B)
2 Handstand Push Ups OR Piking HSPU
6 HS Walk steps OR 0:10 HS Hold

C)
2 Cyclist Squats
1 Pistol (Right Leg)
2 Cyclist Squats
1 Pistol (Left Leg)

D)
5 x single + single + double under

E)
2 Snatch Grip Push Press
1 OHS w/ 0:03 in bottom

B. Bullet Proof Knees
4 Rounds
10 KOT Lunges (each side)
10 Partner Nordic Curls
20 Banded Glute Bridges

C. Bullet Proof Shoulder
3 Rounds
10 Scap Ring Rows
10 Bulgarian Rows
0:15 in Y
0:15 in T
0:15 in W