Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x band walk
– kip swing
– goblet squat
– double unders

FITNESS-
A.1  BS  x 4 reps x 4 sets, rest 60 seconds
A.2  Pull up variation x 5 reps x 4 sets
+
10 minute amrap
10.8.6.4.2
db thruster
ring rows

finisher:
hollow hold x 60 sec. x 2 sets

PERFORMANCE-
A.1  BS; 80% x 2 reps x 4 sets, rest 60 seconds
A.2  Weighted ring pull up @ 21×2 x 5 reps x 4 sets, rest 60 seconds
+
10 minute amrap
10.8.6.4.2
double kb thruster, 55/35#
ctB pull ups

finisher:
hollow hold x 60 sec. x 2 sets