Skill-work:
CoreWork
3 Rounds
10 KB Windmills each side
20 V-ups weighted
15 Weighted hanging knee raises
60 sec Weighted Plank
Conditioning:
For Time:
8 Rounds
5 supinated Strict Pull-ups
12 Ring Push Ups
100 M Sprint
Mod to HR push Ups
Skill-work:
CoreWork
3 Rounds
10 KB Windmills each side
20 V-ups weighted
15 Weighted hanging knee raises
60 sec Weighted Plank
Conditioning:
For Time:
8 Rounds
5 supinated Strict Pull-ups
12 Ring Push Ups
100 M Sprint
Mod to HR push Ups