A) weighted pull ups 

1-1-1-1-1-1-1

B) 30-20-10

for time 

Double unders x2

Butterfly sit ups

ring dips

C) turkish get ups

Mari last session will be sorry to see you go

A) 5 min 

push up (HOG)

hand off the ground

B) for time 

50 double unders 

40 wall balls 

30  kettlebell swings @32/24

20 Push press @ 50/35

10 pull ups, chest to bar 

c) 100 twists @ 10kg

30 oh sit ups @10kg

A]

Mobility 10 mins

B]

6 rounds for time of:

Run 200m
50 Double Unders
25 Kettlebell Swings 24/16kg

C]

Tabata hollow rocks

a) mob

b) skills - d.u
 

c) 10 min AMRAP
5 OH lunge
10 SDHP

15 K2E
 

D) 100 supermans

A]

Mobility 10 mins

B]

Skills
Rope climbs, Double Unders, Hollow Rock holds (Rings and HSPU position)

C)  

Annie 

50,40,30,20,10

double unders 

sit ups