2 Forward rolls -> Frog hop 10 yds -> 10 Kip swings -> Bear crawl 10 yds
“Perfect” Pull up Relay: Divide the group up into 2-3 teams and place two cones approximately 10m away from the pull up rig for each team. One at a time, athletes run from the cone to the rig and perform the very best pull up they are capable of. Trainer gives clearance for the athlete to return to his or her team. If needed cues are provided to correct the movement until appropriate technique is demonstrated.
With a partner, complete as many rounds as possible of
Partner A: Hangs from bar (any way you like) while
Partner B: completes 5 Wall Ball & 5 Box Jumps
Switch places and repeat until the time runs out.