Dynamic warm up
Group warm up
Skill.
Pull ups
30-35 pull ups. For quality.
Kip/ Butterfly/c2b
Wod
10 minute emom
10-15 wall ball 20/14 odd
10-15 sit ups even
Rest
10 minute emom
12-15 KB swings 1.0/1.5 odd
8-15 calories rower even
Mad mobi
Lat stretch band
roll quads w bb
Hamstring up and over
Calf stretch