Warm Up: 400m Run

10 Each 3-Way SPT

10 Sumo Good Mornings

10 Yoga Push Ups

10 Squat Press Outs @light KB

60 Second Dead Hang

Skill: 18 Minutes Skill Practice of Kipping for C2B/PU/TTB

Advanced: 3-3-3 Weighted Chin Ups

Then:

For Time: 9-12-15 C2B Unbroken

*Rest as needed between unbroken sets

Rest 2 Minutes

Then:

For Time: 6-9-12 C2B Unbroken

*Rest as needed between unbroken sets

**Minimum scale: 6-9-12 then 3-6-9 If you can't complete the minimum number of reps unbroken join the skill lesson and practice kipping technique and strict strength

WOD: For Time:

30-20-10

KB Clean & Press @24/16kg

KB Waiters Squat @24/16kg

*100m Right Arm + 100m Left Arm Farmers Carry After Each Round

**Split reps between sides (15R/15L, 10R/10L, 5R/5L)

Time Cap: 15 Minutes