Pull-ups
Take 5-10 minutes to work on the kipping or butterfly Pull Up
Metcon (Time)
5 rounds for time
20 Wallball Shots (20/14)
20 Box Jumps (24/20)
400m Cardio
20 Kettlebell Swings (55/35)
20 Burpees
round 1: 400m Run
round 2: 400m Row
round 3: 400m Ski
round 4: 400m Row
round 5: 400m Run