Warm up : Tabata :
-Hollow
-Arch
SKill :
5-4-3-2-1 :
Rope Climbs
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Renfo : GYM
10-8-6-4-2 rep for quality
-Strict HSPU
-Strict Pull-ups
-Strict Ring Dips
-V-ups
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-AMRAP 18Min
*200M RUN
15 M Hs Walk ou 5 Wall Climbs ou 30 Shoulders touch
10 TTB
15M DB Oh Walking lunges
*Add 200M RUN Each Round
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