Dynamic warmup
Each for time:
800m run
-rest 2 min
600m run
-rest 1:30 min
400m run
-rest 1 min
200m run
-rest :45 sec
100m sprint
Acc:
3 x 5-10 Kip Swings on rings (make em pretty)
Accumulate 10 Total Rope Climbs (any style)
Mobi:
2 mins of wall split
1 min of sit&reach