10mins of skill work

Example: Doubleunders, handstands, pistols, kipping, muscle ups etc.

Featured skill:

Kipping floor drills

6 rounds

30s hollow hold

30s Superman

30s rest

Then

10 – 20 kick ups

Metcon:

4rounds:

30 doubleunders

10 burpees

50m single arm KB/DB suitcase carry right

50m single arm KB/DB suitcase carry left

20 KB/DB swings

*If you don’t have a KB or DB sub our a water jug*

Scaling: 90singles or 30 toe taps to a low step

10-15 mins recovery/mobility