Warm-Up:
200m Run then 3rds of:
30-45sec OH Bamboo Bar Hold
8 Horizontal Ring Row @2111

Skill:
2min ME DU

Skill EMOMS x 6min each
Even) 6-8 Strict Pull-up Odd) 30-40 DU
Even) 6-8 Strict Chin-up Odd) 4-6 Tall Box Jump
Even) 10-12 T2B Odd) 100m Sprint

Finish:
3 sets IYTW’s
10 Single Leg RDL