CROSSFIT

Skill

CTB Pullups/Kipping Technique

Kipping 3×10

Beat Swings 3×8

Negative Pullup 5x10s

CTB Pullups 3xMAX

MetCon

12 Minute AMRAP:

9 KB Swings (1/1.5 Pood)

9 Box Hops (20/24″)

9 Burpees

CROSSFIT LIFT

OH Squats 3×8

Snatch Balance 3×8

Snatch Pulls 2×5

EMOTM 10 Minutes of:

-3 Snatches (Working Weight)