WOD Mo

Warm-up
600m slalom team run

2 min partner hand clap game
20 high box jumps

3x
10m high knees march
10m reactive jumps
10m straight legs skip
10m heels raise skip
10m running cycle skip

Sprint Work
5x steigerungslauf 60/70/80/90/100%

10 drop jumps

Skill
emom 10
1min work each
rest as needed
I. hollow rock
II. superman
III. kip
IV. ring row
V. kip from box / butterfly from box
VI. kip + push away from bar / mini butterfly
VII. 1 kip + 1 kipping pull up / mini butterfly
VIII. kipping / bf pull up
IX. kipping / bf pull up
X. kipping / bf pull up

Metcon
Metcon
10x 40sec work, 20sec rest
I. sit ups
II. superman halo
III. russian twist
IV. superman hold
V. rest