WARM-UP:

200m Run
2x:
:30 Hollow hold
:30 Arch hold
10 Spiderman crawls
1 Set of fence drills each leg
:20 Second support on rings
:20 Second dip hold on rings

3:00 Group stretch

SKILLS:

12 Min alternating EMOM

10 Front rack lunges (135/95)
10 Ring dips

WOD:

AFAP in 14 minutes

2 KB SDHP (32/24)
2 HSPU
100m Sprint
6 KB SDHP
6 HSPU
100m Sprint
10 KB SDHP
10 HSPU
100m Sprint
14 KB SDHP
14 HSPU
18,18,100
22, 22, 100