A.
Skill:
2 rounds Tabata:
kipping practice on
*bar
*rings
*toe2rings
*toe2bar
*bar muscle up

B.
WOD:
4 rounds
10 hollow rocks
3 wall walks
8 hang power clean (135/95)

c. Mobility cool down
1:00 at each station
*hip distraction
*shoulder distraction
*banded hamstring stretch
*banded IT band stretch
*downward dog