Warm up:
5:00 Aerobic
2 RDS
10 Bottoms up KB press (each arm)
10 KB High Pulls (each arm)
10 band pull aparts
10 groiners :05 pause in bottom
10 banded good mornings
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:
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
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