Warm Up:
Group Warm Up

Controlled Strict Toes to Bar with Pause
5 x 3

**Start with Lats engaged in a hollow hang, raise knees to 90° 1 sec pause, then toes to bar, control down and repeat.
***Scaled – Start with Lats engaged in hollow hang, raise knees and hold for 3 sec, control down and repeat. Drop if necessary and repeat.

Rest Day/Make Up – Make Up any Strength from this week

Skill – What’s Your Goat? 10-15 Min Working on your Goat


For Time:
75 Double Unders
50 Kettlebell Swings 53/35
25 Burpees
50 Kettlebell Swings 53/35
75 Double Unders

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