Warm-Up:
H2W Hamstring Walk; then,
3 x 10 Alt-T Push-Ups, 5 Superman w/ Scap Retraction, 10 Cossack Lunges, 5 Jump Squats

Skill: Kipping
– 1 x 3 Arch / Hollow Transitions (pausing at the extreme positions)
– 1 x 6 Arch / Hollow Transitions (fluid, with no pausing)
– 1 x 6 Kipping Swings with w/ slight elevation on the back swing
– 1 x 6 Kipping Swings with w/ slight knee raise
– 1 x Kipping Knees-to-Elbow, max of 10 reps

Met-Con:
12 min AMRAP of
4 K2E (scale up to 8, scale down to hanging knee raises)
8 KB Swing (scale up to 12)
12 Step Overs (scale up to 16)

Finisher:
6 minutes alternating DB curl n’ press for max total reps