[Warm-Up]
8 Bootstrappers
10 Glute Bridge-Ups
8 Cat Cows
10 Squat with Thoracic Rotation
10 Lunge-Lunge-Squats
:30 Dead Hang
10 Scap Pull-Ups
10 Air Squats
6/6 Single Arm Ring Rows
10 Kip Swings
10 Jump Squats
10 Ring Rows
5 Dynamic Kips (Rig or Rings)
[Strength & Skills]
Pull up practice
[Workout]
12 RDS FOR TIME
5 Front Squats (115/75)
6 Pull-Ups (Ring rows)