Warm-Up
3 Rounds:30 Second Stations
1:Hollow Hold
2:Superman Hold
3:5 Scap pull-up(3 Second hold at top)

Skill
Kipping the pull-up! 

Conditioning
20 Minute AMRAP
400 Meter Run
21 Kettlebell Swings
12 Pull-Ups

Finisher
6 Minute partner AMRAP
P1: Plank hold
P2: 25 Weighted sit-ups(overhead) 25/10#