Wu: Gymn+shoulder and hip mob
A:10 min
open: kipping / butterfly pull up practice
rx:7set 1ttb+1c2b+1bar mu
B:Metcon
5x4min
400 m run / 500 m row
12 kb tatters 24/16kg
12 pull up
C:Acc
3 set
6/6 one leg romanian deadlift
12 barbell side
12 barbell good morning
D: streching