Wu Wod 2 sets of: Kipping on Bar 10-12 reps 1 round of bear crawl Kipping pull ups on rings 8-10 reps 1 round of Duck walk Skill 5-10 minutes work on: Rope climbs Efficiency on Double-unders Strength Establish a medium-heavy Heaving Snatch in 15 minutes then, 7 min. EMOM: 5 Heaving Snatches on same weight Wod Three rounds for time of: 10 Chest to bar Pull ups 15 Medicine Ball Cleans (20/14) 20 Kettle-bell Swings (24kg/16kg)