Fitness
A. 5-10 minutes Kip/butterfly pull up instruction

B. Every 45s x 6 sets-
3 Bar kips + 3 kipping pull ups

C. 4 minute AMRAP-
40 Double unders or 80 singles
10 Burpees

Rest 3 minutes

8 minute AMRAP-
10 Alternating Lunges
10 Wall Balls, tough
10 HR push ups

Performance
A. 5-10 minutes butterfly pull up instruction

B. Every 45s x 6 sets-
3 butterfly pull ups + 3 kipping pull ups

C. 4 minute AMRAP-
40 Double unders
10 Burpees

Rest 3 minutes

8 minute AMRAP-
10 Alternating pistols
20 Wall Balls (20/14)
10 HR push ups