Warm Up
Mobilize lats and hips

3 rounds
5 beat swings
10 V-sits
10 Light DB snatch

Skills
Kipping Technique:

Beginner; Hollow – superman Beat swing on the bar with stops

Intermediate; Beat swing with Knees to chest

Advanced: Beat swing with Pull ups/TTB/CTB
Ring Kip.

Strength
BENCH PRESS
Bench press
4×7 @ 60% OF 1RM Tempo 3121

Tempo 3s down 1s pause 2s up 1s pause

Metcon
CF.18.08.07
20 minute AMRAP
15 pull ups
20 DB snatch 22.5/15
80 Double unders