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Workout 6.11.20

Warmup
2 rounds
5 3 second up 3 second down tempo front squats up to wow
20 arch ups
20 hollow rocks

Then
Go through the whole kipping warmup
CrossFit Workout
3:00 on 1:00 rest for 5 rounds
8 front squats 115/75
6 kipping pullups
max bike calories in remaining time

Rx+ do 2 ring muscle ups

Hold yourself to a high standard on the squats! 
Cooldown
1:00 couch stretch/side
1:00 lat smash/side
x 2 rounds

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