Thursday

Group warm up
Line drills

Strength
3 rounds
7 ring pullups (beginners - strict as possible ring rows)
7 box dips
7 hollow body to arch rolls

Metcon
For Time:
70 Double Unders (L2 210 singles, L1 70 singles)
50 KB Swings (53/35, 39/26, 35/22)
70 Double Unders
50 KB SDLHP
70 Double Unders
50 KB Hang Snatch
70 Double Unders