1. WARM UP
A. 6′ General shoulders + Elastic bands2. KIPPING PULL UP
A. SKILL
B. 5 Rounds
* rest 1′ betwwen rds
Niveles:
Ninja: 20,+
Advanced : 15,+
Performance  8-10,+
Intermediated:  3-5,+
Begginer: 8 Unbroken Jumping pull up

3. METCON

1600m Run
30 Burpees  Over MedBall
800m Run
20 Burpees Over MedBall
400m Run
10 Burpees Over MedBall+ CASH OUT
50 Wallballs 20/12