Warm up
3 rounds
1 min air bike
10 alt leg bodyweight RDL
10 walking lunges
10 alt leg v-ups
10 scap pull ups
:20-30 HS HOLD

Skill / Wod prep
Kip to swings, Kipping Pull up/C2B , Bar MU
Front rack/FARMERS walking lunges with 2 db/kb's
Practise HS Walking for 5 minutes to get confidence on
or test 2-3 perfect body control wall walks

WOD
4-5 rounds for quality
3-5 BAR MU / 8-10 c2b / 12-15 pull ups
10m front rack lunge walk @RX DB's
10-15m HS walk / 3-5 wall walks
10m FARMERS HOLD lunge walk @RX DB'S
3-5 BAR MU / 8-10 c2b / 12-15 pull ups
rest 1:1 bwn sets
Time Target per round = 3-4 minutes, cap 5 min