Warm-up 

Gymnastic warm-up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull-ups

6. Flutter kicks

Partner WOD

15-minute ping pong

5 pull-ups

5 SB Ground to OH

5 SB thrusters