Videos

A. Dynamic Warmup
-Prasara Monkey Flow Variation
-Double Racked 16kg Kettlebell Pigeon Walk 50 feet

B.3x5 reps
-Muscle Ups
-Forward Roll to Skin the Cat
-Max L Hang Hold ( between 10 -15 seconds)

C. Finished Up the Night with the Crossfit XTC WOD
1 round for time:
-500M Run
-50 Air Squats
-40 Sit Ups
-30 Dips
-20 Burpees
-10 Pull Ups

Time : 5:21 Props to Michael Reniker for his 4:43 Supa Fast!!

D. Posting Video Shortly . Unfortunately didnt get the Crossfit WOD due to Dead Battery =(