Friday Chipper

Warmup 500m Row Hip Mobility Pushup Complex 30 GHD Back Extensions 1:00m PLank 10 Strict Pullups 15 Ring Dips

Skill Mobility Work WOD 50 Box jump overs 24/20 50 Wallballs 40 Russian kettlebell swings 1.5/1 40 Toes to bar 30 Kettlebell snatch 1.5/1 30 Goblet squats 20 Walking lunge steps with KB 20 Burpee 10 Strict pull ups 10 Strict handstand push ups 500m ROW 5 Muscle ups (15 Pullups/15 Ring Rows)