Warm Up
3 Min AMRAP
10x Shoulder Circles
10x Jumping Jacks
10x Samson Lunge
Movement prep
20/10 x 3
– Scapula Pullup / Pushup
– Buttkicks
– Kipping / Hollow Rocks
– Legswings
Skill
Advanced: Bar Muscle Up
Regular: Kipping PU
Beginner: PU with band
WOD
3 Rounds
5x Bar Muscle Up / C2B Pullup
10x C2B Pullup / Pullup
15x Pullup / Excentric Pullup
400m Run
Cool down
Hip/Lat-Mobility Flow