Ti 14.9

a) Skill 15min

• kipping PU/C2B/butterfly

b) For 20 minutes, 3-4 rounds

1. 3-5 tempo ring row
2. 3-5 WB push press
3. 5-8 straight arm slam balls
4. 2×5-10 one leg DU

Rest as needed so you’re ready for full effort