A. Skill-WOD

Rx’d Work:  
4x max out Strict Pullups
3x10 KB Bicep curls
2min Front plank
2x4 TGU per side

B. Practice

Gymnastics swing, pullup mechanics & practice of kipping pull-ups & butterfly

C. MetCon

3 RFT:
30x Lateral box jumps
30x Airsquats
30x alternating Jumping lunges

If done, AMRAP Situps for the rest of the time

by Riccardo