2 rounds
10 Tension swings
5/side Single leg DB Snatch
10 Deck squats
5 Kneeling jumps
+
2-3 rounds
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
2 rounds @ increasing pace
6 DB snatches
3 Box jumps
3 Wall-facing handstand push-ups
6 Toes-to-bars
6 Wall balls
1:00 BikeErg/Row after each round (alternate)