Warm Up
2 rounds
2 min cardio

20 plate hops
10 plate row
10 plate gtoh
5+5 plate halos
5+5 single arm plate press

Skill (20-25 min)
Kipping Pull ups
Kipping HSPU

Metcon
20 min amrap
20-40 double unders / 40-80 single unders
10 kipping pull ups / banded strict pull ups
10 box jump, step down / box step ups
10 kipping hspu / box hspu