Skill: Kipping HSPU
DU practice.

MetCon: 25min AMRAP Ladder
2 HSPU (Pike PU/ HRPU)
3 Pull Ups (Jumping Pull ups/ ring rows)
15 DU/5TU
3 HSPU
4 Pull Ups
15 DU/5TU
4 HSPU
5 Pull Ups
15 DU/5TU

….

*Ask Coach for scaling options.

Endurance:

“Filthy Fifty”

For time:
50 Box Jumps, 60/50 cm
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12 kgs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 20/15 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders