Sunday 180617

Warm Up:
5:00 Aerobic
3 Rounds:
10 dislocates
30 band pull aparts
10 bottom up KB press (each arm)

Skill:
A. 1x5 kipping swings - 5 large kips pressing down on the bar with straight arms
2x2 swings + 1 pull up
3x2 swings + pull up + back into 2 swings
1x max kipping pull ups

Metcon:
Eva 5 Rounds
800m Run
30 KBS (53/35)
30 Pull ups (scale with banded pull ups or ring rows)