Skill:
A.) Hollow Body Kipping Drills
4x 10 Hollow Body Kips + 3-5 Hollow Body Kipping Pull ups
OR
4x 10 Hollow Body Kips + 3-5 Negative Pull ups @ 4-5 Sec lower
B.) Thruster Review
Strength:
5-5-5-5-5 - Thruster
Scale: 5x3 Thruster @ moderate to challenging weight
WOD:
3RFT:
15 Thruster @40-50%
15 Pull ups / Ring Row only
300m Row