1. Kip swing + kipping pull-up - 6+3 x3
A2. Hollow hold - 30s x3
A3. Arch hold - 30s x3
+
12 min AMRAP
10 Box jumps
10 Seated DB press
10 HSPU
200m run
Sport -
After WOD:
A. Bar mu - max UB x3 sets w/ 3 min rest in bwt or Bar mu practice
B. 10 Burpee bar pull overs for time