STRENGTH: 
Skin the Cats on rings 3-5 reps
– strict Knee raise, 1 sec up, 3 sec down
– Kip up, down slow
– Kip up, around, then down slow
– Strict skin the cats…..
5 sets on 2.5mins of the version that they choose
 
 WOD(Fresh cut flowers)
Intervals 1 on/ off x 5 intervals
Burpees x 10min
2min Rest
A Bike x 10min
2min Rest
Shuttle Run x 10min