SKILL:

3 rds:

5 perfect kip swings on rings

20 sec hold top of dip

20 hold bottom of dip

“BRODY”

Cash in: 50 Double-Unders

10 Rds:

9 WBS (20/14, 10′ all)

8 Power Snatch (115/85)

Cash out: 800m Run

COOLDOWN:
Split sit & reach

Butterfly

Wall Clock (shoulder stretch)