warmup
7 pushups
7 pullups
7 t2b
7 burpees
3 rounds

mobility
Neck Shoulders

skills
HSPU and kipping
(Plates and abmat)

strength
Pull ups (weighted)
Ring dips (weighted)

WOD
Friday night chipper
30 HSPU
40 Pullups
50 KB swing (24/16kg)
60 Situps (abmat)
70 Burpees”