A: 10min Kipping Skill Work
Pulling/kipping practice, clients choice, Muscle-up practice

B: 2 Rounds for reps
2:00 Assault For Cals
2:00 T2B
1:00 Rest
2:00 Double Unders
2:00 Max Bar Muscle-ups
1:00 Rest

C:Soft Tissue work:
30 sec/side ball in rotator cuff soft tissue
+ banded ext rotation x 10 per side
+ Scapula Wall or floor slides

QuickFit
A: 4 Rounds
In 4:00
15 Burpees over Rower
Max Distance Row
Rest 2:00

B: 10:00 AMRAP
20 Ab-mat Situps
15 Box jumps
10 Pushups

C: Barbell hip Thrust; 3 x10; rest 1:00