Warm up:

Hollowhold Archhold Floor

Hollowhold Archhold Bar

KB-Progression

Skill:

Kip Swing

Metcon: 

12-10-8-6-4-2

Burpee Pullups

Alternating KB C&J

Timecap 13 Minuten

Zubringer: 

3Sets 10-12 Scapular Pullups

15-20 Sek Hollowhold