Warm up
5 sets of:
1. Kip attempts x 3
2. Dead-hang pull-ups x 5
(band assisted if necessary)
Core/low back
3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)

Gymnastic work
Pic 1-2 skills you want

WOD
20 D/U
10 Dip
5 Box jumps
5 rounds
THEN
a 3 min break followed by
30 Burpees
for total time

Posted on 11 December 2013