10m - Dynamics
10m - Butterfly Pull-Up Drills (work kipping for athletes who aren’t ready for butterfly)
*Ready for butterfly means they can complete a set of 10 kipping pull-ups with great positions.
Skill - 5m EMOM:
3-8 Butterfly or Kipping Pull Ups
Monostructural - FT:
3000m Ski Erg
*Every 1:30, including 0:00, perform 5 burpees.