2 rounds of

5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec

*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.

Toes to bar
Do this twise, only working 10-15 sec at every step. Everybody does all steps.

1 Jump to deadhang
2 Jump to deadhang, kip back and forth then stop in deadhang
3 Jump to deadhang, kip and pull knees up (hanging knee raises)
4 Jump to deadhang, kip, pull knees up and kick feet forward, maintain the kipping movement
5 Jump to deadhang, kip, pull knees up, kick feet upwards
6 Jump to deadhang, kp, pull knees up, kick to bar

Always pull knees and kick when the body is behind the bar

3 rounds for time TC 9min

20 Wallballs
15 Box jump overs
10 Toe to bars

L1: 9/6kg
L2: 9/6kg, low boxes
L3: 6/4kg, low boxes walks, 5 T2B
L4:  6/4kg, low box walks, 10 Hanging knee raises