A1. Kip swing + kipping pullup - 10+5 x3
A2. Hollow rock + hollow hold - 10+15 sec. x3
A3. Arch rock + arch hold - 10+15 sec. x3
+
For time:
30/25 Cal AB
50 Pullups
20/15 Cal AB
30 Pullups
10/5 Cal AB
10 Pullups
Time Cap = 15 mins
Sport -
After WOD:
A. Clean pull + hang squat clean - (1+1) x5
B. P-Bar HS negatives - 5 sec. lower then kick down - 3x4