A. Core - 7 min.
4 rounds of :20/movement
Hollow hold
Leg raises
Toe touch
Flutter kicks
Rest

B. Skill work - 15 min.
Work on pull-up progression (negatives, higher pull towards CTB, etc...)
Use bands/boxes/a buddy, but avoid swapping for the TRX.
Have pull-ups? Work on negatives or weighted

Superset with:
10-20 push-ups (focus on form!)
100' walking lunges (bodyweight)

C. Conditioning - 10 minutes
Partner AMRAP - "I go, you go" alternating movements

 8/6 calories (bike or row)
12 DB snatch (35/20)
16 TRX rows

*So P1 does movement 1 then P2 does movement 2, then P1 does movement 3 (thats 1 round); then P2 does movement 1...and so forth

A. Core - 7 min.
4 rounds of :20/movement
Hollow hold
Leg raises
Toe touch
Flutter kicks
Rest

B. Skill work - 15 min.
Work on pull-up progression (negatives, higher pull towards CTB, etc...)
Use bands/boxes/a buddy, but avoid swapping for the TRX.
Have pull-ups? Work on negatives or weighted

Superset with:
10-20 push-ups (focus on form!)
100' walking lunges (bodyweight)

C. Conditioning - 10 minutes
Partner AMRAP - "I go, you go" alternating movements

 8/6 calories (bike or row)
12 DB snatch (35/20)
16 TRX rows

*So P1 does movement 1 then P2 does movement 2, then P1 does movement 3 (thats 1 round); then P2 does movement 1...and so forth