WOD
A. Kipping Pull-Up Technique
1-Strict Pull-up
2-C2B Pull-Up
3-Kipping Pull-Up
w/o Letting go of the bar
5 Sets

B. 21-15-9
Box Jumps (24,20)
KB Swings (53,35)
Pull-Ups
(Time Cap 18:00)

C. Max Hanging Leg Raises
With a 5 Sec descent
5 Max Sets

4pm Kettlebell
Double kb work
6 rds 6 reps
High pull
Snatch
Press
Front squat