Mobility http://www.mobilitywod.com/2011/12/episode-351-one-joint-rule.html Warm-up   400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Spend some time practicing your Butterfly Pull-ups and your Kipping Pull-ups https://www.youtube.com/watch?v=4ZJMblG5apg&t=182s-progression Coach’s Tip: Hands get in real danger…