WU: 4 RNDS
10 WB, 30 sec HS hold, 10 sumo squats
Skill: 12 mins
Kipping-any way you choose (standard kip, butterfly, hspu)
WOD: 4 RFT “Crazy 8’s”
8 Bar MU (8 pull ups AND 8 dips)
8 Goblet Squats 70/53
8 S20 145/105
8 awkward object over-the-shoulder toss (80lb med balls or sandbags)