Skills

Kick up/Kip up

Note: See attached video for tuturial

METCON

For time:

Buy in: 500m row

then

5 rounds

15 burpee box jump overs 24/20 (box facing)
12 kettlebell snatch (6 per side) 53/35
9 ring dips

Buy out: 500m row

Maintenance/Mobility

ROMWOD short version

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