Essentials:
A.
5min Practicing Kipping On Bar
5min Practicing Bar Supports and Bar Dips
5min Practicing Kipping on Bar
B.
20min AMRAP 70%
Row x 20 cal
2 Arm Overhead KB Carry x 50 ft 35/25
Fitness:
A.
5min Practicing Kipping On Bar
5min Practicing Ring Supports and Ring Dips
5min Practicing Kipping on the Rings
B.
20min AMRAP 70%
Row x 20 cal
2 Arm Overhead KB Carry x 50 ft 35/25
Performance:
Rest