Warm Up
4 Min AMRAP
5x Wallslide
10x Hollow Rock
5x Deck Squat
10x Scapula Pushup
Movement prep.
20/10 x 2
– Scapula Pullup
– Ankle Mobility (L)
– Ankle Mobility (R)
Skill
Kipping Progression
WOD
15 Min AMRAP
10x Strict Pullup / Ring Row
20x Kipping Pullup
10x alt. Pistol Squat
20x Deck Squat
Cool down
2 Rounds
10x Shoulder Circles
5x Jefferson Curl