SKILL: E2 mins FOR QUALITY x 5 SETS
2-4 Strict Chest to Bar Pull-Ups+ 2-4 Kipping Chest to Bar Pull-Ups
OR: 1-3 Kipping Hips to Bar + 1-3 Bar Muscle Ups
WOD:
20/15 Cal Bike (Row)
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunge (22.5/15)
10 Chest to Bar Pull-Ups
18 min AMRAP
HIIT & RUN
5 stations – 5 Sets Per Station – 2 rounds
Rd 1: 15 work:10 rest; 20:10; 25:10; 30:10; 35:15 transition
Rd 2: 35s work:10s rest; 30:10; 25:10; 20:10; 15:15 transition
1 – 5 Ring rows then hold remaining time
2 – KB Swing
3 – 5m shuttle and sprawl
4 – KB SDHP
5 – Kick Sits